Nice Neck Stretch
Monday, March 26, 2007
Jolie Bookspan, M.Ed, PhD, FAWM
Here is a quick stretch, helpful after long sitting or working. It stretches the neck, upper body, and side of the body, helping restore muscle length to tight muscles.
- Put one hand behind you, as if in an opposite back pocket (photo at right).
- Slide the other hand down your leg toward your knee. Breathe.
- Tilt your head toward your shoulder, gently stretching the entire side of your neck and body.
- For best stretch to the side of the neck, look forward, rather than up or down.
- Don't lean your head or body forward or you will lose the stretch. Stand straight.
- Hold for a few seconds.
- Change sides and repeat on the other side. Smile. Keep breathing.
To tell if you are standing straight, do the stretch with your back against a wall. Keep the back of your head against the wall for the entire stretch. If it is not comfortable to stand against a wall with your shoulders, backside, and the back of your head all touching at once, do the pectoral stretch in
Fixing Upper Back and Neck Pain. You can check for the upper body tightness that makes it uncomfortable to stand straight -
Thumbs Can Show Tightness That Leads to Upper Back Pain.
Use this stretch, called the trapezius stretch, along with the pectoral stretch to restore healthy positioning to the upper body. Rounded upper body position while lifting contributes to shoulder trouble, explained in
Upper Back Exercise and Neck Pain Prevention Too.
With good positioning you can lift more and avoid injury.
More good, quick stretches in the book
Stretching Smarter Stretching Healthier.
Labels: fix pain, neck, posture, side, stretch, upper back
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3 Comments:
At Saturday, April 28, 2007 8:16:00 AM,
Duane said…
Dr. Bookspan:
In early 1979, I had a downhill ski accident in which I landed on my face with my neck hyper-extended back, with the full weight of my body landing on top of my neck in that position. I discovered only last year that I had fractured a cervical vertebrae (I do not know which one, C1 or C2). I had no pain at the time (I was 28), but I felt somewhat tighter in my neck/upper body as the months progressed. Over the years, I have done many forward yoga-type stretching exercises. Prior to around 1990 (I turned 40.), stretching would loosen my tight back/neck/legs, etc. I have visited chiropractors, physical therapists, massage therapists over the years, too. Starting around age 40, my neck became very stiff, especially at the base of my skull on the left side. My left shoulder and entire upper back is always stiff and tight. My neck snaps, crackles and pops, my left shoulder blade crunches when I rotate my left shoulder, and additional symptoms of that nature are evident. The left side of my face is somewhat numb and pain/tightness radiates from the left base of my skull over the top of my head to my left eye socket, causing regular pain in that area. I have been careful about my ergonomic habits at work and home (lots of desk/PC work). I try to watch my posture, especially my forward head and rounded upper back. I just completed 3 rounds of prolotherapy, but have delayed any additional treatments. Is it possible that the ligaments/tendons in my heck/upper back have been lax all these years, and the prolotherapy can help strengthen those areas? Or will I gain relief using your regimen of stretches and exercises? I appreciate any advice you can give me.
Duane Otremba
St. Cloud, Minnesota
duaneo1@hotmail.com
At Wednesday, August 08, 2007 10:22:00 AM,
Jolie Bookspan, M.Ed, PhD said…
Duane's reply was e-mailed privately In April.
At Wednesday, September 10, 2008 8:48:00 AM,
Anonymous said…
I am working in IT field last 11 years. Recently I had pain in the neck and shoulders. Slowly it started radiating to lower back. The Doctor suggested some X-Rays and found that I have 'Straightening of the Cervical Lordosis' and suggested to do some excercises without giving any details on it. Could you please suggest some excercise which will help me to get rid of this?
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