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A Simple, Powerful Stretch Using a Yoga Block | Omaha Chiropractor Explains.

If you spend long hours at a computer, sit at a desk all day, or lift weights, your chest, shoulders, and upper back can become tight and strained. One of the easiest ways to counteract that is by using a yoga block behind your shoulder blades and letting your body open up.

How to Do It:

Sit on the floor with your knees bent.

Place a yoga block on its middle height, positioned horizontally.

Lie back so the block sits directly between your shoulder blades—right across the mid-thoracic spine.

Gently lower your head toward the floor.

Reach your arms overhead and allow them to fall naturally toward the ground.

What You Should Feel:
• A comfortable stretch across the chest.
• Opening in the front of the shoulders.
• Extension through the upper back.
• Gentle decompression in the neck as your head relaxes back.

Why This Stretch Works:
1. Reverses “Computer Posture.”
This position opens tight chest muscles and reduces the rounded-shoulder posture common in desk workers and heavy lifters.

2. Restores Thoracic Extension.
Most people are stuck in a flexed, hunched position all day. The block helps you find extension through the upper back, which improves mobility and posture.

3. Reduces Neck and Shoulder Tension.
When the chest and upper back open, the neck stops overworking. This stretch helps decrease tension headaches and chronic neck tightness.

4. Improves Overhead Mobility for Lifters.
Tight lats and restricted thoracic extension limit overhead motions like presses, snatches, and pull-ups. This stretch directly addresses those limitations.

5. Provides a Passive, Restorative Reset.
It is an easy, relaxing way to unwind after hours of sitting, driving, or lifting.

Call Green Chiropractic at 402-933-5392

https://www.greenchiropractic.com/