Best 3 Yoga Poses for Your TIGHT Back (Adds Thoracic Mobility!)

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These 3 Back Yoga Poses or Stretches can help dramatically with improving thoracic mobility. Most of us are in bad posture for hours at a time in our lives...sitting for long periods of time on the computer, looking down at our phone or tablet, driving in a car etc.

Essentially these movements will OPEN UP and RING OUT your spine, helping to align those spinal discs and restore some much needed balance in your middle and upper back.

Strength Coach, Yoga instructor & Marine Corp Vet Zach Zenios knows how to help you get more out of your body. Range of motion and increased mobility from head to toe is critical in human performance. That is why top athletes spend so much time on warming up properly and getting their body to move through a FULL range of motion.

We are all built differently, no doubt about that. And due to past injuries or traumas to the body, some of these postures or poses may be harder than others. However, you can't argue the fact that most of us spend too much time in postures that promote poor posture and cause tightness in our shoulders, chest, neck, lower-middle-upper back and especially our hips and groin areas.

Unraveling these areas can take time but if you learn and practice some simple movements like the 3 yoga poses Zach shows you in this video, over time you can undue some of the damage and/or tightness that you're currently dealing with.

NOTE - the key to all 3 of these back poses is the breath. If you don't breath deeply into your belly using your nostrils to help slow your breathing down, your results will not be as noticeable.

The breath is KEY to all poses and postures in yoga and ultimately KEY to all sports performance. Focusing on your breath will always lead to a calming / relaxing effect allowing your body to get into better positions.

Best 3 Yoga Poses for Your Back

Thread the Needle
-from a 4-point position on hands and knees, drop down and twist reaching underneath the body, called threading the needle. This movement may feel a bit awkward at first if you've never done it. The longer you stay in this pose while breathing deeply, the more effective it will feel as you relax into a deeper posture. BREATHE. The arm overhead can be a nice progression once you're comfortable in this pose. Hold for 20 to 60 secs per side.

Modified Side Plank
-This pose may also fee a bit strange since you have to balance a bit but be sure to line up the down hand, knee and extended leg as Zach instructs which will give you adequate stability in this modified high plank position. As you breathe deeper, you will be able to reach farther with the extended arm and get into a more effective posture giving the lats a really nice stretch. Hold for 20 to 60 secs per side.

Puppy Pose
-very similar to child's pose but with your hips elevated a bit higher. The key here with or without yoga blocks is to bend the elbows and reach those thumbs towards the back of your head. This will help stretch and lengthen the triceps and especially the lats. Hold for 20 secs or up to 60 secs.

Please leave comments and suggestions below. We are happy to engage with our followers on YouTube.

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