This 2-in-1 Upper-Body Move Simultaneously Stretches And Strengthens Your Postural Muscles

# 2-in-1 Upper-Body Move for Postural Muscles

My back has been feeling stiff and inflexible lately, almost like it’s made of paper mache. The pain in my upper postural muscles is reminiscent of how it would feel after hunching over handlebars during a spin class, even though I haven’t been to a studio in over a year. The change in my routine, swapping regular walks for a sedentary desk-bound lifestyle, seems to have taken its toll.

Surprisingly, being sedentary can lead to workout-level soreness. A personal trainer highlighted that prolonged periods of sitting can be a major cause of back pain. When we sit for extended periods, the front of our body tightens, while the rear becomes tense and dysfunctional.

However, there’s hope to break this cycle by increasing activity and strengthening muscles. One simple yet effective exercise to achieve this is the “tabletop side opening,” which helps stretch and strengthen postural muscles. This motion brings instant relief to the back and shoulders, promising a stronger posture with consistent practice over time. To learn how to perform the tabletop side opener, follow the step-by-step instructions below.

## Steps for Tabletop Side Opener:
1. Place your right hand at the base of your head, near the hairline.
2. Use your left hand to push into the floor.
3. Raise your right elbow towards the ceiling, opening the front of your body for a thoracic stretch.
4. Hold this stretch for a few breaths.
5. Inhale and slowly lower your right elbow.
6. Continuously lower your elbow across your body until it touches the opposite elbow.
7. Exhale and repeat steps 1 to 6 a few times.
8. Switch sides, placing your left hand on your head and right hand on the floor, and repeat steps 1 to 7.

By incorporating exercises like the tabletop side opener and staying active, you can combat back pain caused by prolonged sitting and promote better posture and muscle health. Remember, consistency is key to seeing improvements in your overall well-being.

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