OOPS REHABILITATION
UPPER BACK - MODERATE

Tape & Mobility

Perform exercises only to discomfort. 
Tape
To return to work by supporting the upper back.
Sit or stand tall and draw your shoulder blades backward, get someone to apply tape from top of shoulder-neck muscles across to the lower corner of the shoulder blade. Overlap two or three strips of tape each way.
Breathe
Sit in a relaxed and comfortable position. Breath in slowly, allowing abdomen and ribs to expand as the breath is drawn in. Stop where painful, relax and breath out.
Repeat 6x every hour. 
Rotation
Ly on side with knees and hips at 90 degrees, and hands stretched out in front, one on top of the other. Keeping your eyes on the top hand, lift it up and over, rotating your spine. Stop when the movement feels uncomfortable or tense.
Return to starting position.
Repeat 20x.
Turn over and repeat on the other side.
Do twice daily.
Extension Pivot
Place a rolled tea towel on the floor. Ly on back on roll, with roll at the spine just under bottom of shoulder blades. Lift head up to look at toes, then rest back. Repeat 10* Then move roll up spine, the width of the roll. Repeat. Keep moving roll and repeating exercise until you can no longer feel any pressure from the roll. Do twice per day.
Lateral Extension Pivots
Place a tennis ball on the floor. Ly on your back with the ball just to the side of the spine in the soft muscle. Begin level with the bottom of shoulder blades. Roll a little to take the pressure off the ball and then back on again.
Repeat 10x.

Then move ball up the side of the spine, just one width of the ball. Repeat.
Keep moving ball and repeating exercise until you find you are at a level you can no longer feel any pressure.

Repeat twice per day.
Sitting Extension 
Sit upright in a firm chair. Cross arms over on shoulders. Lift elbows and look up, as far as comfortable. Repeat 20x
Do twice daily.

EVERY 2 OR 3 DAYS RETURN TO THORACIC ASSESSMENT TO CHECK ON YOUR IMPROVEMENT, AS BY THE LINK BELOW, AND, AS FUNCTION IMPROVES, FOLLOW THE GUIDE TO ADVANCE YOUR REHABILITATION.

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