Back a little stiff from sitting at the computer for hours? The body is made to twist and bend, when we do not do these actions on a regular basis the body tightens up.
Here are three simple solutions just for you.
1- FORM: Sit up straight and lengthen the spine by sending the crown of head towards the ceiling and tailbone towards the floor. Arms are hanging at the side, now squeeze the shoulder blades together in the back (gently). Rise up your arms to the side about shoulder height making a T shape.
MOVEMENT: Shift your ribs, shoulders and head to one side as a unit (TORSO). Then shift it to the other side. Exhale at the end of each movement inhale as you move back through center. Gently move left to right and repeat.
NEXT: Move this torso unit forward and back. It may feel like a lift in the front moving forward and a tuck in the front rib cage when moving backward. Repeat.
Let's add these four movements together. Get into a good form by lengthening the spine.. Now shift the torso left, front, right, back, left… Repeating this round motion BREATHING all the time. Pause. Now move in the opposite direction. Right, back, left, front, right…
Form is more important than the force of the movement. Go gently.
See the video below Ribcage Movements to relieve stiffness.
2 – Form: Sit up straight and lengthen the spine by sending the crown of head towards the ceiling and tailbone towards the floor. Raise your hands and arms straight above you head. Squeeze the shoulder blades together in the back (gently).
Movement: Now bring the Left elbow down towards the waist leaving the Right arm extended up. Stretch the arms in the opposite direction letting the body tilt to the side, relax the neck. Exhale as you move into the stretch.
Reverse directions (inhale as you move to reverse the position). Repeat several times as needed.
Result: This will lengthen the muscles between the ribs and the hips and open the ribcage.
See the video below 1 Arm Up 1 Arm Down
3 – Form: Sit up straight and lengthen the spine by sending the crown of your head towards the ceiling and tailbone towards the floor.
Movement: With your spine lengthened inter lace your fingers together in front of your body. With bent elbows and hands close to the chest raise your interlaced hands over the top of your head a few inches and move posterior (to a comfortable position). Squeeze your scapulae (the wing bones on your back) together and downward (gently). While holding this position pull your elbows away from each other (towards the wall and backwards). Count to 15. Relax and repeat and often.
Variation: Pull the elbows towards each other - the front of the body while holding the scapulae together in the back.
Move Well - Be Well