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Anonymous
How do you take care of your spine after a day at the desk?

I especially hate that tension in the upper back near the neck the most. How can I 'crack' my upper back to relieve the tension? Also, what are some good upper spine exercises?
>> Anonymous
Foam roll, for serious. Read up on it.
>> Anonymous
>>477338
thanks, will do.

also i am checking out some neck exercises since i think i need to target the rhomboids

http://www.teenbodybuilding.com/todd3.htm
>> Anonymous
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>>477338
>> Anonymous
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Put some kind of cushion behind your lower back when sitting down. They actually make cushions specific for that purpose, just google it. Also strech your hamstrings a lot. Tight hamstrings will cause cause all sorts of tension on your back.
>> Anonymous
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good advice on the hamstright strech. also stretch hip flexors.
to crack your upper back find a hard flat surface and lay face up on it. cross your arms grabbing onto the back of the opposite shoulder as far as you can. Crunch up making sure you are curving your upper thorasic and breath in then slowly bring yourself back down making sure just one vertebae comes down at a time breathing out as you go all the way down. go out and try it. you'll see
pic related but not me