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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Scap, T-spine and lumbar spine › Re: Scap, T-spine and lumbar spine
08/17/2013 at 12:55 am
#72619
Martin RepcekParticipant
Sounds like my back was pretty similar to yours. I always got spasms on my right side and it felt like my traps and rhomboids were stuck together. For starters, you need to attempt to always maintain good posture. When I first found this site a year and a half ago the lacrosse ball became my best friend. I rolled around whenever I got the chance to work out the tightness in my back. Sometimes I laid on the floor and sometimes I would lean up against a wall. After a couple days of really working at it I literally felt 20 years younger. I was able to stand up straight and maintain a posture I didn’t thinkI was capable of. I obviously did more than just roll around on a ball. I also fixed my frozen shoulder on my left side.
I think my left scapula was stuck to the ribs or something also. While on vacation I spent some time just walking around the resort making a conscious effort to keep good posture with the shoulders back, back and neck straight and so on. After about half an hour of walking around like this my left scapula spontaneously peeled away from whatever it was stuck to and I instantly had full range of motion in my left shoulder. It was the weirdest and most awesome feeling in the world.
Something else I used is a Finn hook. http://www.finnhookusa.com It works great for pinpointing those trouble spots in your back and for getting up underneath your scapula.
You will probably see some relief by also working on our shoulders, neck, and abs. I found that tight abs will cause me to sit and stand with a rounded back in the thoracic area. The gut smashing that Kelly and Jill Miller demonstrate are great. Standing backwards bends work well (careful not to pinch your spine). Hook your feet under a bar and lay back over a stability ball to really stretch your abs. Enhance the stretch by holding a weight and reaching your arms out.
