- Thank you for joining me for another Quick Fit class.

If you're new here, welcome.

I'm Cassy Vieth.

Today's focus is the bump at the base of your neck that we sometimes develop from poor posture.

This bump can really burn with pain, and that's your clue your body needs you to reverse course.

So join me and discover some simple moves you can do right at home to relieve that pain.

[upbeat music] There's a few pieces of equipment you can find right at your home that I'd like you to grab.

Have a chair handy, a pillow, and an exercise band.

If you don't have an exercise band, that's not a problem.

Just grab a belt or even a towel.

Just something that's going to give you a little bit of resistance.

Now as we start, we're going to warm up.

Just some simple circles, and don't forget about your deep breathing, okay.

Inhale, [inhales] exhale.

[exhales] We always have to start warming up.

Okay, and as you start warming up, let's walk over to a wall.

I really like using the wall to help stretch out those very tight muscles in the front of your shoulders as well as the upper back.

So just find a wall.

Even a doorway will work.

And let's just lift your arms up as high as you can.

[inhales] Inhale, exhale, because that's really gonna help you to stretch.

And then just step back with your hips and one leg and try to get those armpits to open.

Now I know you're tight at first, so come out of it.

Big inhale, walk those fingers up a little higher.

Kick those hips back, [exhales] and let the chest sink forward.

Now, it might not feel like you're getting very far, but that's okay; you'll loosen up.

So one more time, walking the fingers up, opening the shoulders.

All right, right in the joint.

And now face your wall.

Okay, nice, wide arms.

And I'd like you to roll away with one arm.

[exhales] Keep going, stretch the chest, roll that thumb back.

[inhales] Lift your chin.

[exhales] And open.

Good, now I'm gonna pretend that my left arm is against the wall, and I'm going to just twist through the spine, opening the chest.

Moving that arm away as far as possible away from the wall.

[inhales and exhales] Very good, let's do that one more time.

Use the wall to hold you in place.

And then the other way.

Very good.

All right, one more time.

Two arms up on that wall.

[inhales] Exhale, take one step back.

[exhales] Maybe see if you can put your forehead against the wall and let's drop one arm down towards the hip.

So you're moving away and down.

And then back up.

[inhales] And let's do the other arm.

Okay, try to pull away.

And down.

Very good.

I just love using the wall to help stretch that chest out and the upper back.

Now we're done with that.

Grab the band or the belt, whichever you have handy.

And what I'd like you to do is just put it around the back of your head and then pull the chin in so you feel some resistance going into that band.

This feels really good on that lower neck.

Right, all right, very good.

Pull it and hold.

We've done this move before, but without the band.

And what I really like about the band is it offers a little bit of resistance.

So just drop that for a moment, shake it off, and we'll do it one more time.

Put the band at the back of the head.

Slight tug on the band, pull the chin back.

And hold.

A few more seconds.

And release, all right.

So now bring the band to the front and I'd like you to pinch those shoulder blades together, and you can just feel the resistance against that band.

So don't think about pulling the band apart, right?

Squeeze the shoulder blades together and hold.

Release.

[inhales] Again, pull and hold.

Now what are you doing with your head?

I hope you're not pushing the head forward.

Pull the chin back, squeeze the shoulder blades.

Good, one more time.

Shoulders back and down.

Head is, try to be relaxed, and squeeze the shoulder blades together.

Okay, we're keeping the arms up.

[inhales and exhales] Shoulders down, pulled back.

Don't let your head go forward to compensate, and release, very good.

Just roll those shoulders around.

That feels so good.

All right, next we'll be going down onto the floor, onto your knees, right beside the chair.

I think you're gonna like this next move.

Now if you don't have a chair handy or if you're in your living room and you have your couch handy, you can simply just put your elbows up onto the couch or your seat.

[inhales] And then I'd like you to start walking back with the knees and let gravity pull your torso down till you get your forehead near the seat.

And if you can get your elbows on the very edge, see if you can get your head down between your elbows.

And maybe not the first try or two, but maybe by the fifth one, [inhales] you'll really be seeing some progress.

And feel free to hold the move and get more comfortable if you can, and let gravity do the work of the stretch.

This one feels really good.

All right, next we're going to go down to the floor.

So let's just put your seat out of the way.

Grab your pillow because we're going to be on our backs.

And I'd like you to line up this pillow around your mid back, upper back area.

And so this will give your neck and head room to lay back.

Now, try not to lift your chin too much and let's let gravity open up that chest.

The pillow is pushing up on the spine.

[inhales] Big inhale, exhale.

And let's start moving those arms around.

I'm gonna move one arm at a time and let it settle.

Let gravity stretch.

[exhales] And the other arm.

Now, if your low back isn't comfortable, just bring your knees up.

Taking your time, inhale, exhale.

[inhales] And remember, you can always just hit pause and take your time with each individual move.

You do not have to rush through this.

All right, this feels really good.

Now, elbows are wide.

Let gravity pull the wrists down towards the floor.

And if it doesn't happen right away, that's okay.

By doing repetitions and doing this class consistently, you will start to get looser.

All right, that feels good.

But let's roll over on to our bellies.

We are still going to use the pillow because I know if you've got this big arch in your upper back, I don't want your nose smashing into the floor.

So keep the pillow under your chest.

All right, and I'd like you just to push, right.

And then let's get an arm back by your hip.

Okay, hold.

[inhales and exhales] Pull in your stomach, squeeze your hind end, and get that other arm back there.

Very good.

You can always use one hand if you just need to, but if you can try to get two hands back, squeeze the shoulders together.

Squeeze your hind end.

All right, very good, take a little rest.

And then one more time.

Push, reach, all right, and lift.

Lift, two, three, and we'll do the other arm.

And extend and lift, two, three.

[exhales] One more rest.

Big inhale.

[inhales and exhales] And arms to the back again and lift, two, three, four, five.

This is a great exercise to strengthen the weak upper back muscles.

But I am pretty sure that this actually feels really, really good because those muscles are always overstretched and just under the stress and strain like a rubber band that's just being pulled.

So lift and relax.

Very good, all right.

Up onto your hands and knees.

[inhales and exhales] Good posture can be maintained, but it does take diligence and a little bit of daily effort.

This is a perfect routine you can repeat as often as you like to actively address the weak upper back muscles and bring relief any time to the pain in your neck.

No, not your spouse.

That's another show.

So just log in to pbswisconsin.org/quickfit, where I believe aging well is not only possible, but easy.

See you soon.