Dealing with tightness or pain in your upper back? This quick physiotherapy guide from Mobile Physio will show you effective stretches, strengthening moves, and posture tips to help you feel better fast!
🟢 What’s Inside:
– Easy posture fixes
– Upper back mobility exercises
– Strength routines for lasting relief
– Breathing techniques to reduce tension
These tips are perfect for desk workers, students, and anyone who spends long hours sitting.
To Know More: https://mobilephysiotherapyclinic.in/upper-back-pain/
💡 Watch now and learn how to manage your pain and feel better — anytime, anywhere.
📲 Follow Mobile Physio for more expert tips on pain relief and movement!
#UpperBackPain #PhysioTips #BackRelief #MobilePhysio #PainRelief #PostureFix #DailyStretch
🟢 What’s Inside:
– Easy posture fixes
– Upper back mobility exercises
– Strength routines for lasting relief
– Breathing techniques to reduce tension
These tips are perfect for desk workers, students, and anyone who spends long hours sitting.
To Know More: https://mobilephysiotherapyclinic.in/upper-back-pain/
💡 Watch now and learn how to manage your pain and feel better — anytime, anywhere.
📲 Follow Mobile Physio for more expert tips on pain relief and movement!
#UpperBackPain #PhysioTips #BackRelief #MobilePhysio #PainRelief #PostureFix #DailyStretch
Category
🛠️
LifestyleTranscript
00:00Hey everyone, welcome back to Mobile Physio, a licensed physiotherapist helping you stay pain-free
00:05and moving well, anywhere, anytime. Today, we're talking about something a lot of people struggle
00:11with, upper back pain. If you're sitting at a desk all day, hunched over your phone, or waking up
00:17with stiffness, this video is for you, why upper back pain happens. Upper back pain often comes
00:23from poor posture, muscle tension, and lack of mobility. Long hours at the computer or looking
00:28down at your phone can cause the muscles between your shoulder blades to tighten up and become
00:32painful. Posture reset. Let's start with a quick posture reset. Sit tall, relax your shoulders,
00:40and imagine a string gently pulling the top of your head up. Keep your screen at eye level and
00:45your elbows close to your body. Do a posture check every 30 minutes, mobility exercises. Next, let's
00:51loosen up the thoracic spine. Try this, thoracic extensions, place your hands behind your head.
00:57Slowly arch your upper back over the backrest. Repeat 10 times, cat-cow stretch, on your hands
01:05and knees, inhale as you arch your back, exhale as you round it. 10 reps helps unlock that stiffness,
01:12strengthening, strength is just as important as mobility. Scapular squeezes, squeeze your shoulder
01:18blades together, hold for 5 seconds. Do 3 sets of 10, resistance band rows, grab a resistance band,
01:26anchor it, and row back, squeezing the shoulder blades. Controlled movement is key, relaxation
01:33breathing, upper back pain is often tied to stress. Try this quick breathing drill, inhale deeply through
01:40your nose, expanding your ribs. Hold. And exhale slowly, do this for 1-2 minutes to relax those tense
01:48muscles, bonus tips, and wrap up. Take micro breaks every 30 to 60 minutes. Stand up, stretch, and reset
01:56your posture. Even a few shoulder rolls can help. If you found this helpful, like this video, subscribe
02:04to Mobile Physio, and hit the bell icon so you never miss a tip to keep your body moving pain-free.
02:09Got a question or want to request a future video? Drop it in the comments below. Until next time,
02:16stay strong, stay mobile.