Try For Yourself
If you can do so comfortably/safely
Follow this process (as per the following videos)
Pre-Tests
Stimulus
After Tests
1 Pre-Tests
Complete the following (if you can do so safely).
Note how well you perform each one and any tension/pain or other sensations that you feel.
1 Test your upper back movement
When you have an upper back issue, you may feel pain, restricted movement or other sensations with these movements.
2 Perform the Load Test (no shoes)
Test your overall body balance (with your eyes closed).
Then, retest again after you have done exercises.
See how your body/your alignment has changed. That way you can find things that work well for you and then perform more of it for your benefit.
3 Test your balance on one leg (both sides)
Only do this if you can do so safely. Do you need a chair/table nearby?
Perform the lift for a short time (especially if you have difficulty balancing).
4 Test your ability to bend over
Only bend over as far as you can without ANY tension or pain
(in your back or legs).
Keep your knees back straight (don't let them bend).
What did you notice with each test?
Do you have:
- Full / partial / restricted range of movement?
- Any pain? Or any other sensations?
In regards to your weight-bearing / pressure on your feet
- Where do you feel the weight or pressure on each foot?
- Is the pressure even right & left?
Are you stable/balanced (or wobbly)?
- Is it different right or left?
How far can you bend over (with no tension)?
2 Stimulus
Now, try adding exercises that can cause change in your body
(if you can do so pain free)
1 Arm Circles
This can help to reduce the rounding of your upper back by pulling your shoulder blades together. In addition, it can help you by encouraging even loading through your back.
2 Elbow Curls
Performing this motion can help to reduce the rounding in your upper back
1 After-Tests (Results)
Now, perform the same tests that you did earlier with the Pre-Tests.
Note any difference compared to earlier.
What did you notice?
Does your upper back move more easily now?
Do you have better overall body balance?
Can you lift one knee more easily (& balance on one leg)
Can you bend with less tension/pain? Can you bend further?
Did your body perform better?
1 Upper Back range of movement
2 Load Test
3 & 4 Lift One Knee (Balance) & Bend Over Test
Now, imagine this process, personalised for you
Book Your Upper Back Assessment to get your personalised care today.
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