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Hi, I’m Maria Brilaki and I created Fitness Reloaded to help people make better, healthier choices - without getting paralyzed by the health & fitness confusion.

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Episode 87 – Stiff back? A simple technique to release your back.

release back
Back stiffness? Slouching all day? Read on…

So you are spending the whole day sitting? You are not alone. Me too. With the way our lives are structured we can hardly escape sitting too much. And reversing those slouching habits is just hard!

So what do you do? Are you doomed to bad posture?


I learned this upper back release technique in a posture workshop a month ago. I got to say: It feels great.

Like for fad-free, healthier choices!

It’s not an exercise. It’s a method to help your back take its proper shape and not be in “slouchy” shape.

Mom, if you are reading this, this one is for you :)

Watch the episode to release your back + learn a quick test to check how stiff your upper back is 😉

(If you find that your back is not stiff at all, then congrats!)

Equipment Needed

You need a small massage ball or a tennis ball. Either one of those work. In the video I am using a massage ball.

[Why a massage ball? Because it helped me get rid of my chronic pain, and eventually increase my leg flexibility beyond my wildest imagination! But for the purpose of this technique a tennis ball works just a well, if not better!]

Release back technique Breakdown

Lie down and put the ball under your upper back. Hold it for 30 sec. Then put the ball under another spot of your upper back. Repeat as needed.

If you send hours slouching every day, then it’s highly recommended you do it daily.

Come on don’t get discouraged. It feels good when you do it. And it’s not exercise. You just lie down. Try it and then do what works for you.

 Level it up!

Combine this this technique with this posture exercise for maximum benefits.

Liked this technique? Then, share it with your friends + family. It’s an opportunity to practice kindness. Don’t let it slip. Thank you :)

Maria Brilaki
Maria Brilaki is the founder of Fitness Reloaded, where she helps over 100,000 monthly readers make better, healthier choices.
She's a Stanford Engineering grad and the best-selling author of "Surprisingly...Unstuck: The Power of Small Healthy Habits In A World Addicted To Instant Results."

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