DO YOU SUFFER FROM ‘TEXT NECK’?? Todays modern age leaves our upper back, shoulders and neck in some very uncomfortable and anatomically detrimental positions. Office workers, texaholics and students we have you covered! Check out this exercise series developed to decrease pain and tension from prolonged sitting and screen time!
1. LATERAL FLEXION STRETCH:
Hold the stretch for 5secs both sides 5x each! Breathe deeply and move slowly. You can do this without the hand if you are sore and stiff
2. CERVICAL POSTERIOR SHIFT:
Place hand on your chin and slowly/gentle shift the head directly backwards, making sure you do not tilt the head up or down (this is important). Hold for 3/5secs and ease off 5x!
3. LAT STRETCH + THORACIC ROTATION
Place hands just above shoulder height and walk back, keeping the spine straight and elbows soft. Maintain a neutral spine as you feel a good stretch to the upper back and shoulders! Hold for 10seconds and repeat x5, you can also add a rotation to really stretch deeply into the Rhomboids and shoulders
4. THORACIC LIFT OFF
Facing the wall and keeping hips straight, rotate the rib cage away from the wall as far as you can, keep close to the wall to avoid putting pressure on the lower back- hold for a couple of seconds and move back to neutral. Repeat on both sides x5!
Let us know how you get on and if you found this useful! Let Clinic4Sport optimise your movement helping you live and work pain free! For bookings checkout our website at www.clinic4sport.com