{"id":15865,"date":"2015-12-20T09:59:48","date_gmt":"2015-12-20T17:59:48","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=15865"},"modified":"2021-07-19T07:06:59","modified_gmt":"2021-07-19T07:06:59","slug":"dolce-diet-lifestyle-exercises-to-reduce-upper-back-pain","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-exercises-to-reduce-upper-back-pain\/","title":{"rendered":"DOLCE DIET LIFESTYLE: Exercises to Reduce Upper Back Pain"},"content":{"rendered":"<h2>DOLCE DIET LIFESTYLE:<br \/>\nExercises to Reduce Upper Back Pain<\/h2>\n<h4>by Samantha Coogan, MS, RDN, LD<\/h4>\n<p>If you have a sedentary type of job you may experience some back pain or discomfort from sitting for a majority of the day, even if you make it to the gym religiously. Most of these exercises can be performed anywhere, maybe on a lunch break, or save them for your pre-workout stretch session.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3>Downward Dog<\/h3>\n<p>\u2022\tBend downwards facing towards the floor &amp; try holding this position.<br \/>\n\u2022\tYou can slightly bend your knees if needed.<br \/>\n\u2022\tHold this position for 10 seconds &amp; then release, and repeat 4-5 more times.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3>Pec Stretch<\/h3>\n<p>\u2022\tStart by a wall placing your right hand up on the wall so that your elbow is in line with the shoulder.<br \/>\n\u2022\tGradually, move your body forward.<br \/>\n\u2022\tPlace your opposite hand near you ribs.<br \/>\n\u2022\tBe sure to inhale &amp; exhale during the movement to ensure proper blood flow.<br \/>\n\u2022\tRepeat 4-5 times each side.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3>Shoulder Roll<\/h3>\n<p>\u2022\tYou can do this movement either standing or sitting.<br \/>\n\u2022\tFocus on making larger circles into smaller ones.<br \/>\n\u2022\tDo 10 forward and 10 backward.<br \/>\n\u2022\tRepeat 1-2 more times.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3>TYW<\/h3>\n<p>\u2022\tStart by leaning over a bench of box (you want your chest resting flat).<br \/>\n\u2022\tIf you choose, you can use 2.5# to 5# plates in each hand.<br \/>\n\u2022\tWith your chest flat, raise your arms laterally to make T. Repeat for 10 reps.<br \/>\n\u2022\tAgain, with chest flat, raise your arms in a Y motion. Repeat for 10 reps.<br \/>\n\u2022\tAnd again, with chest flat, pull your elbows back in a row fashion, making a W. Repeat for 10 reps.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><br \/>\n<a href=\"http:\/\/shop.thedolcediet.com\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/02\/DolceDiet-ShopLogo.png\" alt=\"DolceDiet-ShopLogo\" width=\"412\" height=\"121\" class=\"aligncenter size-full wp-image-16121\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/02\/DolceDiet-ShopLogo.png 412w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/02\/DolceDiet-ShopLogo-300x88.png 300w\" sizes=\"auto, (max-width: 412px) 100vw, 412px\" \/><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/02\/DolceDiet-Apparel-1280x600-938x440.png\" alt=\"DolceDiet-Apparel-1280x600\" width=\"620\" height=\"340\" class=\"aligncenter size-large wp-image-16120\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>DOLCE DIET LIFESTYLE: Exercises to Reduce Upper Back Pain by Samantha Coogan, MS, RDN, LD If you have a sedentary type of job you may experience some back pain or discomfort from sitting for a majority of the day, even if you make it to the gym religiously. Most of these exercises can be performed [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15866,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[1702,1703,6,34],"class_list":["post-15865","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-back-exercises","tag-back-pain-relief","tag-mike-dolce","tag-the-dolce-diet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DOLCE DIET LIFESTYLE: Exercises to Reduce Upper Back Pain - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-exercises-to-reduce-upper-back-pain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DOLCE DIET LIFESTYLE: Exercises to Reduce Upper Back Pain - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"DOLCE DIET LIFESTYLE: Exercises to Reduce Upper Back Pain by Samantha Coogan, MS, RDN, LD If you have a sedentary type of job you may experience some back pain or discomfort from sitting for a majority of the day, even if you make it to the gym religiously. 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