Angie's Massage Blog
How many of you sit at a desk for hours on end and staring at your computer screen and scrunching your shoulders? Here are 3 stretches that you can do at your desk that will help relieve your stiff neck pain and help with headaches.
- Seated Neck Release
This Stretch helps with the sides of your neck.
Sit in a chair with your feet flat on the ground. Extend your right arm along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch.To feel a deeper strecth, hold on to hte side of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck. Hold this side for 30 seconds, then slowly lift your head up and repeat stretch on the other side.
This offers a deep stretch in the back of your neck
2. Seated Clasping Neck Stretch
This stretch will help ease the tension of the muscle that runs between the upper part of the shoulder blade in the neck, you really feel the stretch in the back of your neck.Clasp hands and bring both palms to the back of your head. sitting with a tall spine, ground your hips firmly into the seats. Begin by gently pressing your hands your toward your thighs, tucking your chin into your chest. press down, use your hands to gently pull your head away from you shoulders. This will intensify the stretch even more.
Hold here for at least 30 seconds, and slowly lift your head and released your hands.
3. Behind the Back Neck Stretch
This standing stretch can be done anywhere, and will offer a deep stretch in the sides of your neck.Stand with your feet hip distance apart, arms by your sides.Reach both hands behind your backside, and hold onto your left wrist with your right hand. Use your right hand to gently straighten your left arm and pull it away from you slightly.To increase the stretch in your neck, slowly lower your right ear toward your shoulder.
Stay here for 30 seconds and then switch sides.
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Everyone can benefit from stretching the soft tissue in the back,legs, glutes and around the spine. Clients with ongoing back pain may find it takes a week or more of stretching to help soften up and mobilize soft tissue.
- Knees to Chest Stretch
Lay on your back and place your hands behind knees and gently pull both knees to chest.
2. Single Knee to Chest
Similar to the previous stretch, lay on your back and this time bring one knee at a time to your chest and stretch.
While you are still on your back, press one knee over the other and place your hands behind your leg. This is a supine piriformis stretch. This exercise will help open up the low back. Repeat this exercise three times and hold for 10 seconds each.
These exercises should feel pain-free. Do not force the body into a difficult position. Moving slowly into the stretch so as not to tear any muscles and avoid bouncing. Try holding each stretch for 10 to 20 seconds to allow the muscles to loosen up and repeat 3-5 times. Perform these stretches on a regular basis or after completing your regular exercise routine.
For more information or to book a massage email me at firstname.lastname@example.org.