Upper Back Mobility For Desk Workers

This simple upper back mobility routine is designed for people who spend long hours sitting, working at a desk, or looking at screens. The exercises focus on improving shoulder mobility and helping the shoulder blades move more freely, which can reduce stiffness and tension through the upper back. All you'll need is a can of tomatoes, beans, chickpeas, or any light household object. Move slowly, stay within a comfortable range, and let your body gradually explore more movement.

Transcript

Hello everyone, My name is Pedro Avila and this video is for you that is suffering from upper back pain right around the scapulas on your upper back, Okay? So we're going to be working on your scapulas and shoulders. Ready? For this session, All you need is a can of, I don't know, Tomato, Chickpeas, Beans, Whatever you have at home. I've got this, Okay? So. . . We wanna start with shoulder CARs. Controlled articular rotation, We need to warm up your shoulders, Okay? We're gonna do just three reps on each side. Have your thumbs up like this. You're gonna go as high as you can until your bicep is very close to your ear. You're gonna start to rotate, Notice my finger, Rotating it back, Exploring the full range. Try not to twist your upper body like this. Try to keep your chest pointing forward. You're gonna keep on rotating until you get back down. Reset One, That's it. I'm gonna have my palm open like this. Up i'm going to start to rotate so i can get deeper into it and i'm going to keep on rotating until i get to the bottom Yeah, Once I get to the bottom my thumb is facing back I'm gonna go back and twist back up. Yeah, Last one. Nice and slow. If you feel any pain, Reduce the range. Good change sides. Rotate. Move, Move, Move, Down. Rotate One. Rotate nice and slow. Feel the muscles moving. Try to explore the full range. Listen to your body. Last one. Try to slow down as much as you can. And three. Now your shoulders are pretty warm. Let's move on to the scapula. Two ways to do this. One, Have your knees underneath your hips, Hands underneath your shoulders, You wanna sink your chest, Push back up. Now some of you might be asking, What? So it's basically this. Hands forward, Create this hump. Move your shoulders back. In forward. That's it. Now. If having your knees on the ground is too easy. Try to get your knees off the ground. Okay, Let's do this together. We're gonna go for five, Ready? Sync 1. Push back up. Sync 2. 0 Sync 3. Keep your elbows straight. Do not bend the elbows, Yeah? Four, Last one, Sink. And five. The next one, Now this is one of the reasons why most people have upper back pain or shoulder pain. We don't have a lot of internal rotation at the shoulder. So, On the floor. On your side. Elbow in line with the shoulder. Hold on to the can. Here, All the way down until you feel your shoulder. We're gonna go back up. That's it! Keep your elbow in line with the shoulder. Push as far as you can. You can even use your other hand. Feel the stretch on your shoulder. And back up. All the way up. You can even use your hand as well to push it down. And that's three We're gonna go for about five. Push it down. Four, Try to hold at the bottom. Feel the stretch. Don't rush through this, Yeah? Pause when you feel tight you need to let your brain know that it's safe to be here so you need to let your brain know or the joint, No, Sorry. So we hold at the bottom, Feel the stretch. And back up. That's good. Let's change sides. Okay, On your side. Elbow in line with the shoulder. Ready? All the way down. You're going to feel some difference between right and left. And back up. Now, Don't be so harsh on yourself, Don't push too far. The stress sensation should be a good 3 or 4 out of 10, Okay? Two and this is Three. Nice and slow. . . Four, Try to hold at the bottom of the stretcher. You give enough time for the tissue to adapt to the new range. Last one. Five. Very good, Very good. And This is it. This is a simple three exercise routine. I hope you guys enjoyed. If you have any questions, Please let me know down below. We did one set. Try to do two, Three, And see how you feel afterwards. Especially the scapulas. A lot of people with pain is because the scapulas can't move as they should. They should glide up and down. So you can do this up and down. Notice my ears away from my shoulders. So you move your scapulas vertically. And horizontally. Okay? Try this and let me know how you feel. Cheers!