Five Ways to Release the Upper Back

These tips are designed for you to listen first to get the idea, then repeat them on your own throughout the day. These are all done in sitting, whereas the longer lesson is on the back.

Circling sternum, 2 min

Round and arch to find home: 12 min

Lean elbows on knees, round and arch, 7 min

Self hug: round and tilt in sitting, 8 min

Erin Ferguson

Draw with elbows on the desk/table, 13 min

Bonus lesson:

Release shoulders and mid-back with a rolled blanket, 29 min (back)

I give this lesson to my students all the time as it seems we all hold the area between and just below the shoulder blades. I love the rolled blanket under the back. As the spine and ribs soften, the whole back responds to the feet.

For more like this, see “Unwind Your Shoulders” under Seven Best Series in the Feldenkrais Treasury.