how do you?

Question

stretch your upper back like in your spine?

Answer 1

Lay on your back with your knees bent. Pull one knee at a time up to your chest. Hold the stretch for 20 seconds then do the other leg, repeat this several times.

Answer 2

bend and twist (if you are trying to get it to loosen up use an inside corner of the building to lean near not on the spine.

Much pain is from muscles below is an example of what may help (based on headaches).
Begin with a couple swigs of molasses or a couple of bananas daily - magnesium (which regulates many things in the body) and potassium (a needed building block for muscles).
Drink at least 1/2 gallons of water per day. Running a body low on water is like running a car low on oil is the analogy the head of neurology at UCDavis told my husband about 10 years ago.

Now to the cause - muscles - your back, neck shoulders and head have tender spots. They are knots in the fibers of the muscles called trigger points. It makes the muscles tight which makes them press on nerves and other things causing the pain.

The cure - start with a professional massage, you will also want to go back over any place you can get to 6-12 times per session up to 6 times per day rubbing (or lightly scratching on your head) every where that is tender until the knots go away. The place where the skull connects to the spine press up under the edge of the skull (to get to those muscles).

For more information read The Trigger Point Therapy Workbook by Davies. It teaches what to do and where the pain comes from.

Answer 3

if you don't have a ball to stretch out on then sit on the ground with your legs in front of you. try and touch your toes with your chin to your chest. hold each stretch for at least 15 seconds

Answer 4

JUMP!