Yoga instructor suggests these six exercises to boost your upper back flexibility
Discover a six-move mid-back mobility routine designed by fitness expert Esther da Costa to improve posture, enhance range of motion, and reduce back discomfort. This routine, suitable for beginners in yoga, is an effective way to manage lower back pain and promote a healthier lifestyle.
The six moves in Esther da Costa's mid-back mobility routine include thoracic spine rotations, cat-cow stretches, thread-the-needle stretches, mid-back extensions, shoulder blade squeezes, and side bends or lateral stretches. These gentle functional movements are aimed at increasing thoracic spine flexibility, improving posture, and reducing back discomfort.
Before diving into the routine, it's essential to perform the moves slowly and controlled, focusing on range of motion without pain. Integrating breathing to enhance relaxation and mobility can also help maximise the benefits of the exercises. It's always advisable to consult a healthcare professional if you have specific back conditions before starting a new routine.
Incorporating Esther da Costa's mid-back mobility routine into your daily life can bring noticeable improvements. One user reported reduced lower back pain and improved sleep quality after just three days of practicing the routine. Additionally, the user experienced less tightening of the traps, increased rotational range of motion in the cervical spine, and loosened shoulder and neck muscles.
This routine can be added to a regular workout or used as a stand-alone routine. For added comfort, consider performing the exercises on a yoga mat or using a rolled-up towel or yoga blanket for extra cushioning in a quadruped position. The routine can also be combined with beginner yoga stretches, making it a versatile addition to your fitness regimen.
For those interested in Esther da Costa's full-body strength and mobility routines, it's recommended to refer to her official video content or Instagram postings, where she shares detailed exercises and instructions. By staying faithful to her approach, you can enjoy the benefits of improved posture, reduced back pain, and a healthier lifestyle.
This mid-back mobility routine by Esther da Costa, suitable for yoga beginners, focuses on increasing flexibility in the thoracic spine and improving posture for reduced back discomfort. The incorporation of movements like thoracic spine rotations, cat-cow stretches, and side bends can be beneficial for overall health-and-wellness and wellness, adding to your fitness-and-exercise regimen. Combining the routine with beginner yoga stretches can offer versatility, contributing to an enhanced lifestyle with improved range of motion and less back pain.
