We all spend too much time hunched over on our phones. This commonly contributes to chronic upper back/neck stiffness and pain. Do something about your stiff upper back/neck before it becomes fossilized. The Bench T-Spine Extension will help.
This exercise targets the thoracic spine. It gives the upper back exposure to motion in the extension range. This is important because we spend so much time bent over in a flexed posture. The Bench T-Spine Extension will help you to combat annoying upper back stiffness and soreness that comes from living in a forward head/rounded upper back position. Beyond that it's good for your general posture and it indirectly helps with shoulder health.
The biggest key here is to keep your core short and engaged. In other words, tighten your 6-pack abdominal muscles to keep the line between your belly button and your rib short. This will help you to keep your low back from arching during the exercise. Many people negate the benefits of this exercise by failing to keep their core engaged and getting the motion all in the low back as it arches. You want subtle extension motion in the upper back as you rock the head/neck back. Gently support your neck with both hands throughout the motion.
HOW TO USE:
This exercise is a great warm-up exercise or it can be used in between upper body exercises during your workout. It's also clutch for breaking up lengthy flights, car rides, time on your phone, or time spent at your office desk/computer. Shoot for 2-4 sets of 10-20 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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