Your Upper and Middle Back
Each of the simple isometric exercises we have discussed play an important role in improving your upper body. One of the most affected areas for arthritic patients is the upper and middle back. This area in particular is one that feels the impact of arthritis and maintaining these muscle groups pays big dividends.
Stretching your Upper Back
As we have said, stretching plays a significant role in improving both flexibility and mobility. For those of you who suffer pain in the upper back, this easy regimen should begin to loosen and maintain that area with a minimum of effort on your part.
Stand upright in front of a standard size table. Now, lean over and place your hands on the table and tuck your chin back toward your collarbone. Next, lift your upper back upward toward the ceiling and at the same time, take a deep breath. Hold that position for 5-10 seconds and then relax while exhaling. While you are doing this, lower your spine slowly as you move both shoulder blades forward as if toward each other. Repeat this until you can reach 10-15 repetitions.
Shoulders and Middle Back
Starting once again from an upright position standing as straight as you can, reach back and lock your fingers (of both hands) together. Take a slow and deep breath and lift upward with your shoulders while at the same time, exhaling. Make sure you keep your chest up and your chin in. Again, try to work up to 10-15 of these sets.
Shoulders and Upper Chest
Go stand in the corner of a room and place your hands on the opposite sides of the corner. Step back about 18 inches from the corner. (In other words, face the corner directly and place your hands on both of the side walls while maintaining some distance from the wall itself.) Keeping your chest up after inhaling, lean in toward the corner and at the same time, exhale. Do 10-15 sets.
Rotating Your Shoulders
This little exercise is really good for your shoulder areas and it is so simple to execute. To do this properly, I recommend using a short stick about 18” long. (It does not have to be a “stick” but try to think of something about the size of a broom handle whether it is wood, plastic or hard rubber.)
Sitting in an upright position, place the stick in your hands holding it at the ends. (Your elbows should be alongside your ribs and your hands should be in front of you at a 90 degree angle and your chest should be held upright as you take a deep breath.
Now, while you are exhaling move your shoulders slightly forward as if you are “pinching them” toward each other. Once again, work up to about 10-15 of these repetitions at each set.
What’s the gain?
These very simple exercises that take so little time perform wonders for anyone who suffers from arthritis. Mobility, flexibility, greater muscle support for damaged joints, reduced pain and eliminating waste from those inactive muscles all pay off.
Take the little bit of time to do these and help your body win the battle. Believe me, you will be glad you did.
J.R. Rogers is the founder and President of Activex America, Inc. makers of Liquid Glucosamine Formula Syn-flex®