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“Oh no,” you may be thinking, “I do enough of that!” You might feel like you are always bending over backwards for your boss, your coworkers, your clients, and your family. But in truth, you are always bending forward, and it’s taking a toll on your back, neck and shoulders (besides the days when it feels like the weight of the world is pressing on them).
Think about what you do all day and what position your arms and shoulders are in to support that. You sit behind the wheel of your car. You sit at your desk, hands on the keyboard or holding a pen. You chop some vegetables for dinner, wash the dishes, maybe do a load or two of laundry. Every one of these actions has you reaching forward, bending forward or otherwise holding your arms in front of you.
You can’t help but hunch your upper back a bit as you do this, And it’s easy to really curve further forward, putting strain on the middle and low back as well. After spending so much time in flexion, your spine is crying out for a counter stretch that will allow the muscles in the front of your body to stretch and the back muscles to get a break from all of that stretching!
Try this
There are many ways to give your spine a break and enjoy the benefit of a backbend without being an acrobat or yogi! The simplest way to start is by stretching your arms out at your sides and bringing them as far behind you as possible while allowing your head to drop gently back. If you are comfortable enough, try clasping your hands behind your back and arching further, remembering to breath deeply and easily as you feel your way into the stretch.
When you have more time, privacy and access to pillows and/or blankets, try this wonderfully restorative yoga-inspired pose: place a pillow or two, or folded blanket, under your mid-back. You will also want to have a pillow, rolled towel or blanket under your knees for support. The arch should not be so intense that you feel uncomfortable, simply enough to allow you to rest with your chest and shoulders open and relaxed. Playing around with your arm position (at your sides, straight out in a T, or extended over your head) will give you a subtly different stretch.
Open your spine, open your heart
One thing that happens when we are always arching forward is that the heart is protected. This can sometimes be a positive thing, but it can also keep us from feeling fully all that is affecting us. Be aware that backbends will open your heart as well as your shoulders and ribcage, and some emotions may surface as you play with backbends.
We are such tender creatures moving through life with such great velocity that we aren’t always in touch with how everything effects us. In the yogic tradition, backbends are known as heart openers, releasing energy that is often held or trapped in this area. Be gentle with yourself if you notice sadness, anxiety or any other feelings arise as you practice extending your spine and opening your chest. It isn’t a sign of anything other than your very human capacity to feel and release held tensions and emotions.
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