MoveCoLab Tuesday Tips
June 30, 2015
No More Neck Pain! 4 Easy Stretches That Are Sure to Give You Relief
Neck pain can be an uncomfortable experience, and is extremely prevalent due to activities of daily living that cause our heads and shoulders to round forward. Outlined below are four simple stretches to provide relief, that can be done in under 10 minutes!
Chicken Wings:
- Sit up tall in a chair, and touch your fingertips to your shoulders.
- Roll both shoulders back and down
- Hold for 10 breaths
Triple Neck Stretch:
- Sitting on the edge of a chair, bring your right hand to the middle of your back
- While looking straight ahead, tilt your head to the left. You may use your left hand to gently pull your head down.
- Next, tilt your head so that you are looking down toward your left shoulder.
- Last, place the palm of your right hand behind your neck, keeping shoulder blades down.
- Hold for 5-10 breaths, then repeat on the opposite side.
Prone Extension:
- Lie on your stomach, on a mat or carpet with your hands stacked beneath your forehead, legs straight behind you.
- Keep your abdomen engaged to protect your lower back.
- Inhale to lift your head and chest 2-3 inches off of the floor, and exhale to come back down
- Repeat 10 times.
Shoulder Blade Lift:
- Lie on your stomach, on a mat or carpet with a rolled-up towel beneath your forehead. Be sure to keep your nose pointing toward the floor.
- Extend your arms out in front of you, into a Y-shape.
- Keeping your head down, inhale to lift your arms, hold for a beat, then lower your arms back down. Keep your chest and neck relaxed.
- Repeat 10 times.
Performing this series of stretches once a day will help to relieve tension, correct musculoskeletal imbalances, and restore flexibility. Happy stretching!
For more information regarding this series of stretches, follow this link to Bob’s article: http://www.movecolab.com/wp-content/uploads/2015/05/NeckPainTurner.pdf
Model: Emilia Iorillo, PMA®-CPT and MOVEMENT CoLab assistant.
