Here is a simple 15-minute stretch routine to relieve neck, shoulder and upper back tension you can do wherever you are.
REMEMBER not to push through pain- hold stretch where sensation is tight and uncomfortable only. Be sure to do the same stretch for both sides- even if only one side feel sore. Hold for at least 30 seconds per stretch, try 3 holds per side.
Head & Neck Rolls
- Sit or stand with your back straight.
- Slowly tilt your head to one side, bringing your ear towards your shoulder.
- Keeping shoulders relaxed (not shrugged), roll your head forward and continue towards other side, completing a full circle.
- Hold in any position that feels tight/uncomfortable for approximately 15-20 seconds.
Dynamic Shoulder circles
- Sit or stand with your arms relaxed at your sides.
- Shrug your shoulders up towards your ears, then back and down.
- Repeat this motion for 30 seconds, then hold your shoulders up at your ears for 15-20 seconds.
Upper Trapezius Stretch
- Sit or stand with your back straight.
- Gently tilt your head to one side, bringing your ear towards your shoulder.
- Keep shoulder low NOT shrugged
- Hold for 20-30 seconds, then switch sides.
Upper Back Stretch
- Sit a chair with knees bent
- Reach your arms crossed- down to hold the front of seat in front of you. - Round your back upward until a stretch is felt across upper back.
- Hold this position for 30 seconds, then relax and repeat.
Shoulder Stretch
- Stand with your feet hip-width apart.
- Reach one arm across your body and use your other hand to cup the elbow and gently add tension pulling it towards the opposite pants pocket. *keep shoulders relaxed (not shrugged)
- Hold for 20-30 seconds, then switch sides.
Chest Opener
- Stand in a doorway with your arms on the sides and palms against the wall. - Move forward with one leg in front of the other to stretch the chest. - Pinch your shoulder blades together and prevent your lower back from arching. - You should feel a comfortable stretch in your chest. - Hold for 30 seconds- then place hands slightly higher and repeat
Remember to breathe deeply and relax into each stretch. If you experience any pain or discomfort, stop the stretch immediately. Completing this routine regularly can help alleviate neck and upper shoulder tension and improve flexibility.
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