When you back out of the driveway or change lanes, can you turn far enough to look over your shoulder comfortably? Or have you started relying mostly on your mirrors and backup camera?
Turning to look behind you uses your neck and upper back together. When your upper back gets stiff, your neck has to do more of the turning on its own, and shoulder checks can start to feel harder. Keeping your upper back moving can make that turn feel easier, and it helps with other everyday movements too, like reaching into the back seat.
Try this: seated trunk rotation
- Sit tall near the front edge of a sturdy chair, feet flat on the floor and about hip-width apart.
- Cross your arms over your chest, resting each hand on the opposite shoulder.
- Keeping your hips and knees facing forward, slowly turn your upper body to the right as far as is comfortable. Let your head turn along with your shoulders, eyes leading the way.
- Pause for 2 to 3 seconds and take a slow breath.
- Slowly return to center.
- Turn to the left the same way.
Sets and reps: 2 sets of 8 turns to each side, once or twice a day.
How to progress: Hold each turn for 5 seconds. Later, try uncrossing your arms. As you turn right, rest your left hand on the outside of your right knee and use it to ease just slightly farther. Then do the same on the other side. Never yank or force the stretch.
Make it routine: A set before you head out in the car is an easy habit to build, and it only takes a minute.
What it should feel like: A gentle stretch through your upper back and sides. Your hips should stay put, with the movement coming from above your waist.
Safety note: Move slowly and stay in a comfortable range. Stop if you feel pain, dizziness, or numbness or tingling in your arms. If you have osteoporosis, or you've had a back or neck injury or surgery, ask your doctor or physical therapist whether twisting movements are right for you before trying this. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If you'd like to stay independent and keep moving comfortably, I'd be glad to help. I offer a free 15-minute phone consult at evergreentrainingva.com, or you can text me at (215) 760-0870. I train older adults in their homes in McLean, Oakton, Tysons, and nearby towns.