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Stretches for Neck Pain

January 10, 2018

 

Whether you’ve slept in a funky position or you've been staring intensely at your computer screen for hours on end, a crick in the neck is not only annoying, it can cause headaches and upper back pain. In this article we’re going to go over some basic stretches to help relieve your neck and trap muscle pain.

 

Four Way Neck Stretch

Sit comfortably on a chair and place a hand on your head, following the steps below in order:

1.   Pull your head to your left (or right),

2.   Pull your head down to the front

3.   Pull your head slightly to the right (or left)

4.   Pull your head to your right side (or left)

Hold each side for approximately 10 seconds, being sure to complete 2 sets daily or as needed.

Pec Stretch

Begin by standing up straight with the front of each arm on each side of a doorway. Lean in to the doorway until you feel a stretch in your upper body/ pectorals area for 20 seconds and be sure to complete 3 sets.

Scapular Pro/Re

Begin by placing both hands on the wall. Keeping your back and arms straight lean only your shoulders in towards the wall and then back again. When you bring your shoulders forward it’s like you’re trying to pinch them together across your chest. When you bring your shoulders backward it’s like you’re trying to pinch your shoulder blades together.  It may look/feel like you are a turtle! Try to complete 3 sets of 15 times with each way forward and backward count as one.

Shoulder Rolls/Shrugs

Begin by standing up straight, keep your head looking forward and place arms straight out so that they are parallel to the floor. Move arms in a small, circular motion for the recommended amount of times and repetitions given.

 

 

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