Got neck pain? At this point, it’s practically an accepted fact of a modern world filled with computers and smartphone screens. But it doesn’t have to be that way.
In our newest episode of “The Fix” with physical therapist Daniel Giordano, DPT, PT, CSCS and Samuel Chan, DPT, ATC, CSCS of Bespoke Treatments, it’s time to take a deep, restorative dive into stretching out our necks. These exercises are fast, straightforward, and can be done virtually anywhere. If you’re ready to fix poor posture, reduce tension, and ease pain, this is a series for you.
Yes, this quick series of stretches is worth your time. “These are my five favorite moves to help with postural pain or any neck pain or neck tension in the area,” says Giordano. “If you do these and stay consistent, not only will we improve our posture, but we’ll also improve on any tension in the neck and cervical spine,” says Giordano.
Check out the video for illustration of all five exercises, and for fuller verbal descriptions of exercises two through four.
5 Neck Stretches to Relieve Pain
That stands for Controlled Articular Rotations. Tuck your chin down and start rotating your head up and all the way around in a circle. This helps to improve the range of motion of your cervical spine. Do five to eight on each side and then switch and repeat in the opposite direction. If you have pain at any point, stop at that point and go through the pain-free range of movement. Then, as you progress, you’ll be able to increase your range of motion.
- Assisted Trapezius Stretch
This targets two very important muscles in your neck—the trap and the levator scapulae—and is a simple stretch you can do whether seated or standing. Be sure to keep your neck in a neutral position and do this pose on each side.
- Assisted Levator Scapulae Stretch
This move is similar to the last stretch with slight modifications, focusing on range of motion and getting blood flow to the area. Keep your shoulder blades back while you go and then repeat on the opposite side.
This exercise is conducted on your knees and zooms in on neck mobility, specifically thoracic spine rotation. Repeat on each side. If you do this regularly, it should help reduce tension in the neck region.
- Prone Paused Shoulder Extension
Time to combat poor posture, friends. This stretch helps to increase the mobility of the thoracic side of the mid-back. Do this stretch lying flat on the ground and using a towel to prop up your forehead. Squeeze your shoulder blades as you lift your hands off the ground. Hold in the air for five seconds and repeat. This will help to stabilize your posture and decrease tension in your cervical spine.
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