Relieve Neck and Back Pain
with These Effective Stretches
Experiencing neck and back pain?
You’re not alone. Many people experience tight and sore neck and shoulder muscles from activities like yard work or general movement throughout the day.
Fortunately, there are some specific stretches you can do to alleviate this pain.
In this episode, we’ll guide you through several stretches targeting the neck and upper back area to help you feel better.
Let's dive in!
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Since we're talking 5 Easy Exercises ANYBODY Can Do in this episode, we put together a 1 Page Summary for easy implementation - and a Video Guide!
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Top Stretches for Neck and Back Pain
Stretching the Upper Trap Muscle
One of the major muscles that can get tight in the neck and shoulder area is the upper trapezius muscle. Here’s how to stretch it:
1. Positioning Your Arm: Start by either placing your arm behind your back or letting it hang down by your side.
2. Tilting Your Head: Tilt your head away from the arm you have positioned until you feel a comfortable stretch. Hold this position for about 20 to 30 seconds.
3. Increasing the Stretch: If you can tolerate it, gently place your hand on top of your head and let the weight of your arm deepen the stretch without pulling down.
Stretching the Levator Scapula Muscle
Next, let’s focus on the levator scapula muscle, which often gets tight from looking down at books or screens:
1. Start the Same Way: Position your arm behind your back or keep the shoulder down.
2. Looking Downward: Look down towards your opposite thigh or foot, depending on whether you’re sitting or standing.
3. Using Your Hand: Place your hand on the top of your head, gently bringing your nose down towards your shoulder without pulling. Hold this stretch for 20 to 30 seconds.
Performing the Chin Tuck
The chin tuck is excellent for alleviating headaches and improving posture:
1. Using Your Finger: Place your finger on your chin and then pull your chin back away from your finger without moving it.
2. Without the Finger: Repeat the movement without your finger by simply pulling your chin back and forth. This exercise doesn’t need to be held; it’s more of a pressure on, pressure off movement.
Y-W-T Stretch for Posture
1. Forming the Y: Reach straight up to form a Y with your arms.
2. W Position: Bring your arms down into a W shape while squeezing your shoulder blades together.
3. T Position: Finally, pull your arms gently back to feel a good stretch and open up your posture. This can be done frequently throughout the day.
Doorway or Corner Stretch for Chest
Lastly, let’s discuss the doorway or corner stretch:
1. Positioning Arms: Place an arm up on each side of the doorway or corner.
2. Leaning Forward: Lean forward until you feel a comfortable stretch across your chest. You can also put a foot forward to relieve pressure on your back.
3. Maintaining Form: Keep your elbows straight out from your arms to maximize the stretch.
In Closing...
These stretches are designed to help improve your posture and reduce neck and upper back pain. Incorporate them into your daily routine to keep discomfort at bay and maintain overall muscle flexibility.
Always remember to listen to your body and stop if you experience any pain. For persistent issues, consult a healthcare professional. Stay active and keep stretching for a healthier, pain-free neck and back!
On that note, don't forget to grab the 5 Easy Exercises for ANY Body Summary & Video Guide.
After going through 5 Easy Exercises, you'll see how truly easy and simple these are - and feel the difference right away!
You can download this FREE resource by clicking the yellow button below
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