Repost @docjenfit ✨BEST NECK STRETCHES✨
Now, let me start by saying that I don’t always think stretching the area that always feels aggravated is the key.
More often than not, when someone feels chronic ache/tightness in their upper traps it’s typically due to imbalanced breathing patterns leading to increased stress, imbalanced motor patterning, chronic postural imbalance from work/life, or a combination of all of them! .
So, would just stretching the neck be the answer?
But can it help to begin to relieve tension, pain and stress so you can begin to address the cause?
Most exercises aren’t necessarily “bad” as long as you understand your WHY behind it. .
When thinking of relieving tension, reducing stress, and relaxing the nervous system around a tight/locked up neck, these are my “go-to’s” 👊
🔹@intelliroll SUBOCCIPITAL RELEASE: these little muscles connecting from the high neck into the back of the head are a high cause of strain and tension due to forward head posturing. The @intelliroll is shaped perfectly to fit right at the base of the neck and gently add pressure to relax the tissue as you nod your head up & down and side to side
🔹SUBOCCIPITAL STRETCH: this is my favorite. Looks the least attractive but feels AMAZING. Think of turning your head around an axis. Your back hand will lift up & forward, your front hand will push down & back. Breathe and hold 10 seconds, 5-10 times.
🔹SCM STRETCH: this addresses the long muscle in front that also gets restricted with forward head posturing. Hold along the collar bone. Tilt your head away from that side and tilt the chin up toward the ceiling. Hold 10 seconds, 5 on each side
🔹LEVATOR SCAP STRETCH: place your arm behind your back to hold down the shoulder. Tilt your head toward your armpit and gently add a little pull on the head if needed. Hold 30-60 seconds, 2-3 sets on each side .