Equipment Details

Manufacturer: Hugger Mugger
Brand: Hugger Mugger
Model: BL-BACKARCH-PURPLE
Product features:

Drawstring case with convenient handle included.
Individuals with back conditions should consult physician prior to use.
Lifetime warranty

Accessories:

Sports reviews of Hugger Mugger Back Arch

Customer Review: Get a good stretch and curvature throughout the thoracic spine
Sport shop rating: 4 Stars

After years of holding a lot of tension in my upper back, and having hunched posture at work--along with chronic neck, shoulder & upper back pain--I was diagnosed with a moderate kyphosis (hump or outward curvature) of my thoracic spine, and cervical disc degeneration (C4-6). I've been using this back arch prop for 10 to 15 minutes most days (along with other things I mention below), for several months now, and the degree of my kyphosis is actually getting less! I'd hoped to prevent it from worsening, but I didn't expect to see it improving & even reversing to a more normal curve. This has helped reduce strain, tightness & pain in my traps & rhomboids. My back & neck have gotten so much more comfortable. Near-daily muscle spasms have become a rarity.

I agree with another reviewer that the prop is narrow & takes some getting used to. It's not an item of comfort, but it's manageable, and most of all, it does help promote a healthful spinal curve. The prop's narrow profile is what lets the shoulders drop back, which in turn beneficially helps the chest broaden & open. In that way, it's far more effective for me than numerous other props I've tried, including the foam roll I purchased from a physical therapist a couple of years ago. I'm giving it 4 stars instead of 5, though, because I feel that a few minutes per day of hanging my head and upper back off of the edge of my bed works really well, too, and it's free. On the bed, though, I have to apply more effort and awareness toward keeping my chest open and out, and my shoulder blades held back. So, sometimes it's really nice to use the back arch and be able to focus on my breathing without having to think too much about how my upper body is positioned.

If you need to counteract the effects of hours (years) of hunching over at work or other activities, or need to rehabilitate your upper back & restore a more normal curvature to your spine, I strongly recommend [1] regular use of this prop and/or hanging over the edge of your bed; [2] strengthening weakened muscles in your back & core (Iyengar yoga helps me); and [3] long-term management of chronic stress and anxiety, if that's a problem for you the way it has been for me (yoga, meditation, and mindfulness training have helped me with this a lot). This hasn't been a quick fix; it's taken time & patience to start undoing my years of unintentional, bad habits, and it's been so worth it.

10-13-10: One new, enthusiastic recommendation I have for working with a chronically tight upper back and muscle trigger points is Jill Miller's Upper Body Series CD (and the Yoga Therapy Balls that are used with it), available on her website ([...]); I purchased these several months ago off of Miller's website and haven't yet seen them on Amazon. What a fantastic way to self-massage! I've tried so many gizmos for working with trigger points, and the above product is, by far, the best do-it-yourself option I've found, with the added bonus of being small and lightweight for travel. I've also tried a ton of different DVDs and other products for neck & upper back pain relief. Many of them haven't worked all that well for me, but Jill Miller's various offerings have really helped, and I think she's a genius of a teacher when it comes to working with the body. (I have no connection with Miller, or any other company whose products I've recommended.) Best of luck to you in finding what works for you.

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Description of Hugger Mugger Back Arch

Unlike most backbenders, Arches Back Arch allows the shoulders to roll down, expanding the chest and abdomen while supporting the entire spine. Arches' unique design provides two different curves - a gradual arch at one end and a steeper arch at the other. The small arch "pillow" ccan be placed anywhere along the ridge to support the neck or head.

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