Easiest way to fix the knot in your back

                                     

Have you ever complained about a knot in your back that won’t go away?

You get knots from poor posture or from sitting in one position for extended hours. Stress can also trigger them because many people hold tension in their muscles when they’re restless or upset. Make a habit of sitting up straight and keep stretching in between your work.

Releasing the particular area with foam roller or massage ball can be effective but it is also important to mobilize the thoracic spine along with the ribs. This will help promote more movement in the joints and will also help in decreasing overall muscular tension in the back.

1. Thoracic extension: Place your hands shoulder width apart on a wall. Walk your feet back as far as possible and round your lower back. Drop the chest as far as down as possible towards the ground.


2. Quadruped thoracic spine rotation: Starting with getting into quadruped position with the knees under hips and the hands under the shoulder. Place one hand on the back of the neck; just place the hand without any pressure or without pulling it down. Now start to rotate along with the head and shoulder down towards the hand placed on the floor and bringing back the hand upward as far as possible keeping the back in neutral position. Bring back the hand to the starting position. Change the hand position and repeat

                                         


3. Shoulder rolls: Sit with shoulders in relaxing position on side. Start with moving shoulder in circular motion. Do it for 10 reps at a time.

                                    


4 Thoracic spine rotations: Start this exercise in side lying position with placing a foam roller or round pillow under upper knee which should be in 90 degree. While keeping the knee in contact with roller or pillow move your upper body so that the one arm will rotate and move across the body and touches the floor. Eliminate the hip movement and focus on moving your arm across your body. Repeat this on both sides. 






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