Relieve Upper Back Pain
Video by Dr. Justin Thompson
I see a lot of our patients in East Dallas coming in with upper back pain due to lack of motion from sitting at a desk all day. The “barrel stretch” is a simple yet effective exercise for improving thoracic mobility and posture. To perform this stretch, stand or sit with your feet shoulder-width apart. Extend your arms out in front of you, as if you’re hugging a large barrel. Keep your elbows slightly bent and your palms facing each other. Slowly round your upper back, pushing your hands forward and drawing your chin to your chest. Hold this position for a few seconds, then reverse the movement by arching your back, lifting your chest, and pulling your shoulder blades together while keeping your arms extended. Imagine you’re trying to break the imaginary barrel with your chest. Hold this position for 5-10 seconds, then return to the starting position. Repeat this sequence 5-10 times.
The importance of thoracic mobility exercises like the barrel stretch is underscored by the findings from a study published in the journal Healthcare. The research investigated the effects of thoracic mobilization and extension exercises on patients with subacromial impingement syndrome. The results showed that a combination of thoracic mobilization and extension exercises led to significant improvements in thoracic kyphosis, upper trapezius muscle tone, shoulder range of motion, and reduced pain and disability. These outcomes were superior to those achieved by mobilization or exercise alone. This suggests that incorporating thoracic extension exercises, such as the barrel stretch, into treatment protocols can enhance shoulder function and alignment, potentially leading to better outcomes in managing conditions like subacromial impingement syndrome and improving overall upper body posture and mobility.
Research Referenced
Park SJ, Kim SH, Kim SH. Effects of Thoracic Mobilization and Extension Exercise on Thoracic Alignment and Shoulder Function in Patients with Subacromial Impingement Syndrome: A Randomized Controlled Pilot Study. Healthcare. 2020; 8(3):316. https://doi.org/10.3390/healthcare8030316
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your upper back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Doctors, located in Lakewood at the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
