Welcome to this video on how to self-adjust your upper spine with the Pso-spine on a bench. This technique can help release tension, improve mobility, and reduce pain in your upper back, neck, and shoulders.

To perform this self-adjustment, you'll need a flat bench or a firm surface that can support your back. Start by sitting on the edge of the bench and scooting your buttocks forward until your upper back rests on the bench. Your head and neck should be off the bench, and your feet should be flat on the ground with your knees bent.

Next, place the Pso-spine on your upper back, with the knobs or bumps pointing towards your spine. The Pso-spine is a curved foam roller with three or four knobs that can target specific areas of your spine.

Once you've positioned the Pso-spine, take a deep breath in and exhale slowly as you let your upper back sink into the knobs. You can also use your feet to push against the ground to create a gentle traction in your spine.

Then, slowly roll the Pso-spine up or down your spine, stopping at any areas that feel tight, tender, or restricted. Pause there for a few seconds and breathe into the sensation, allowing your body to release and soften.

You can repeat this rolling and pausing motion for a few minutes, exploring different areas of your upper back and neck. You can also add some gentle movements, such as nodding your head or reaching your arms overhead, to enhance the stretch and mobilization.

Remember to listen to your body and avoid any sharp or shooting pain. If you feel uncomfortable or unsure, please consult with a qualified healthcare provider before attempting this self-adjustment.

Thank you for watching, and I hope this Pso-spine technique helps you feel better and move more freely. Please like, share, and subscribe for more videos on self-care and wellness. Take care!"

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