In my previous blog entry, we talked about neck & upper back self-mobilisation exercises. At work – it may be difficult to do some of these self-mobilisation techniques, so in my next few blog posts I will go over a few simple stretches that you can easily do at work, traveling, or even on the go!
1) Chin Tucks (5 second holds, 8-10 repetitions)
Objective:
– to help correct forward head posture
– to decrease constant compression in the lower cervical spine (neck) with prolonged computer use
– to stretch the suboccipital muscles at the back of the neck
2) Side Bends (20 second holds, 8-10 repetitions) to target the middle scalene muscles
Objective:
– to improve your range when side-bending the neck
– to stretch the middle scalene muscles
– to prevent nerve entrapment of the brachial plexus (nerve bundle that originates from neck & shoulder)
– prevent tension headaches
3) Anterior scalene stretch (20 second holds, 8-10 repetitions)
Objective:
– to stretch tight muscles at the front of the neck due to forward head posture
– to stretch the anterior scalene muscles
– prevent tension headaches
These exercises should be pain-free! If the exercises are causing more discomfort, please consult with your medical doctor, or north Toronto chiropractor, physiotherapist, or athletic therapist at Lawrence Park Health Clinic. The advice in this blog or any previous or future blogs, is not intended to replace the advice, examination, diagnosis or treatment by, a licensed healthcare practitioner.