My upper back and neck area are very stiff. It gets to a poit where its affecting my shoulders and they dont move freely and i hear slight popping etc. Any help?
Begin strenghtening your rotator cuff with external rotation and external rotation at 90 degrees with bands and also internal rotation. Strenghten your scalpula with rows, weights or band. Lat pull downs because lats are antagonists for your shoulders.
stretch your back.....some things you can do is some hyperextensions, hang on the pullup bar for some time until you feel your back muscles are loosening up. Sit down on the floor, stretch you legs and try to touch tour toes, hold that position for a while and make sure to keep breathing while doing it. Stand up, reach towards the ceiling with one hand and keep trying to reach towards it. etc. there is a variety of **** you can do, just keep doing it consistently, and carefully.
