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Jakob | Move or Die

@moveorperish

Published: June 29, 2024
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06:26 PM

Do you suffer from a tight upper back or pain at the base of your neck? I did after a Boxing Injury. Here is how I got rid of it with 7 Exercises. Bookmark for further use.📚

Image in tweet by Jakob | Move or Die
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After I had a more or less severe trauma to my neck from a jab or a hook or whatever I didn't see coming, I suffered from a constant tightness in my upper back, pain in my neck and even tension headaches. Here I share the exercises that helped me get rid of it. What I also did was: - Proper Hydration Protocol - Starting sleeping without a pillow - Sitting in silence for 10-20 minutes daily

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Myo Fascial Release First, I built a MFR Routine for myself. Releasing the: - Rhomboid - Trapecius - Suboccipital Area (Headache Relief) Use a Tennis or Lacrosse Ball. Stay on the tight and painful spots for 3-5 minutes. Don't roll --> Stay. Pain shouldn't go above 5-6 on a scale of 10. Don't hold your breath, hydrate properly afterwards. Always do both sides. Can be done daily.

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I. Rhomboid Seek the area between your spine and your shoulder blade. You can either lie down on the ball or you can stand against a wall with the ball in between.

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II. Upper Trapezius I did this for further tension relief of my neck and shoulders. Use a doorframe or a corner. Push against the ball without building too much tension.

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III. Suboccipital To take away further tension from the base of my skull, I also worked on releasing this area. Be careful, start with a tennis ball and don't go too hard in the beginning. DON'T go on the spine.

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After some days of releasing, I added some opening stretches for the upper back area.

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IV. Rhomboid Opener - Lvl. 1. Use something you can hold on to. Cross your arms. Fingers pointing downwards. Now really lean into your upper back. Stay there as long as you can. Repeat as needed.

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IV. Rhomboid Opener - Lvl. 2 When Lvl. 1 offers not much of a relief, use this. The only thing you change is that you put your arms above your shoulder-height. You also can come closer with your feet to the poll. Stay there as long as you can. Repeat as needed.

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Further on I combined that with some mobilisation of my T-Spine.

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V. Sitting T-Spine Opener Put your folded hands under your chin to lock your neck area. Softly push forward from your chest area, opening the middle section of your spine. Do 50-100 Reps.

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VI. Backbends into Wall Stand away from the wall at foot-length Now arch back by lengthening the spine through the highest part of your head (crown) Seek contact to the wall, look for that good well distributed arch.

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Lastly, I started strengthening the area.

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VII. Active Arch Hold From a Dead Hang. Pull yourself up through the T-Spine. Arms stay locked at the elbows. Pull your shoulder blades to the spine. Hold for 15-30 Seconds / 3-5 Sets / Rest as needed

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I hope this does some good for you. Let me know in the comments. MoD - Jakob

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