OFFICE   YOGA  TENSION RELIEVER  FOR  THE UPPER BACK
  

 
As we have always looking forward and reaching out to pick up things or putting things on to shelves, we should try to make compensatory movements to our shoulders so that the muscles are also exercised in the reverse direction. When the shoulders droop forward which has also effect in our breathing. Apart from the fact that when we sit at our desk our whole posture is again forward oriented. The exercises below will enable compensating movements  
    
  
Chest Expansion
   
      
Start Position :


Activity during Inhaling:





Activity during Exhaling :



No.of  Repeats :
     

Important:


      Sit in your basic sitting position with back straight with
      your fingers interlaced behind your back.
   


     		As you inhale lift your interlaced fingers and arms away from your body towards your shoulder keeping them straight. Lift them as high as you comfortably can squeezing your shoulder blades together.

As you exhale lower your arms and allow your elbows bend.


4 times

   
Do the exercises rhythmically with your breath

UPPER_BACK_REST
  
  
Upper Back Tension Relievers
  
These three exercises are excellent to ease tension between the shoulder blades. It stretches the arms and entire body and simultaneously works on the joint of the fingers, hands and wrists.
   
Upper Back Tension Relievers I
  
  
Start Position : 		      
Sit in your basic sitting position with your back straight and shoulder relaxed. Interlace your fingers in front of you with your palms facing your knees.
   

UPPER_BACK_A

UPPER_BACK_A1
Activity during Inhaling : As you inhale push the palms away from you to above your head so that your interlaced palms are now facing the ceiling.     
 
Activity during Exhaling : While exhaling lower your arms to the start position in front of you continuing your outward stretch away from you.
  
No. of  Repeats: 3 times 
    
Upper Back Tension Relievers II
   
  
Start Position :		          
Sit in your basic sitting position with your back straight and shoulder relaxed. Interlace your fingers in front of you with your palms facing your knees.
 

UPPER_BACK_B
Activity during Inhaling : As you inhale push the palms away from you to above your head so that your interlaced palms are now facing the ceiling and arms fully stretched.
 
Activity during Exhaling : While exhaling lower your interlocked hands behind your head in such a way that your palms facing your back of the head without touching. Push your elbows and shoulder backward and squeezing the shoulder blades.
 
No. of  Repeats: 3 times 
 
Continue this exercise by pushing your interlaced hands upward so that your palm is facing the ceiling and bring it back to the position where the palms are facing the head.
   
Upper Back Tension Relievers III
   
Start Position :  


 
 
   Sit in your basic sitting position with your back straight and shoulder relaxed with your fingers interlaced behind your head.

UPPER_BACK_C
Activity during Inhaling : As you inhale raise the arms straight above your head, palms facing the ceiling .  
 
Activity during Exhaling :  While exhaling bring down your clasped hands behind your head in such a manner that your left elbow points to the ceiling and your right elbow points to the ground. Similarly repeat the same exercise in such a manner that when your interlaced fingers are behind your arms in such a manner that your right elbow points to the ceiling and your left elbow points to the ground.
  
No. of  Repeats: 6 times 
 

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