Alana’s Upper Back Series

Do you experience upper back pain or decreased rotation movement? Alana has you covered with these easy to follow exercises. Alana is one of our professional Myotherapists. She has extra training in pregnancy massage, fitness and pilates. She comes from a massage background so has really strong hands for amazing Myotherapy treatments!

Book Opener – Upper Back Mobility

Book Opener Exercise – 15 to 20 repetitions each side, go slowly. Start with knees stacked. To advance it straighten the lower leg. Can also add a small hand weight which will help increase rotation and give more of a pec stretch as well. Do this 1-2 times per day for best results.

Lower Trap Activation – Get Stronger

Lower Trap Activation – Do this exercise before you workout to make the right muscles help you out. Especially good on days you are doing deadlifts, rows or pull ups. To reduce back pain do 10-20 reps a couple of times per day.

Upper Trap Stretch – Relieve the Tension

Upper Trap Stretch – Do this at the end of your workout. For relieving pain and tension do a 30 second hold each side once per day.

Lev Scap Stretch – Relieve the Tension

Lev Scap Stretch – Do this at the end of your workout. For relieving pain and tension do a 30 second hold each side once per day.

Need more help?

Find out more about Alana or check her schedule to get some personalised exercise recommendations, not to mention an amazing Myotherapy treatment to go with!