Week 5 of 6 · Upstream
Thoracic mobility and scapula
The mid-back and shoulder blades sit upstream of the neck. A stiff thoracic spine and weak scapular control force the cervical spine to work harder, and that workload reaches the ears. Strength in this region is preventative.
Foam roller thoracic extension
8 reps over 3 levels, once a dayLie on your back with a foam roller across the mid-back, just below the shoulder blades. Hands behind your head. Gently arch back over the roller, then sit up. Move the roller one vertebra higher and repeat. Avoid the lower back and the neck.
Scapular retraction
15 reps, twice a dayStand with arms at your sides. Squeeze your shoulder blades together and slightly down, as if trying to hold a pencil between them. Hold for five seconds, release.
Wall slides
10 reps, twice a dayStand with back, head and arms against a wall, elbows bent to 90 degrees. Slide your arms slowly up the wall, keeping contact, then back down.
These build strength rather than release. They should feel like work, not pain. Stop short of the position where you must compensate with the lower back or neck.