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Five neck stretches for home

During this adaptive time we have observed an increase in the number of people experiencing “frozen necks”. In part this is due to a decrease in movement and change in the work set-up. With many working from home using the dining table or equivalent type arrangements our spines are under more stress. If the spine is already working poorly it will not be able to adapt to this new environment.

While seeking early chiropractic analysis and care will help, there are a range of self-care tips and stretches that will help in a quick recovery as well as prevent re-occurrence.

 We have complied 5 important stretches to keep your neck healthy.

Chin Tuck

  • Sit upright, with a straight back and shoulders.
  • Place one finger on your chin & tuck your chin backwards away from your finger.
  • Do not tilt your head
  • Hold for 5 seconds
  • Repeat 10 times

Trapezius Muscle Stretch

  • Sit upright, with a straight back and shoulders.
  • Place one hand under your buttock to immobilise the arm.
  • Tilt your head away from the immobilised arm.
  • Hold for 30 seconds, repeat 3 times

Rotation Stretch

  • Sit upright, with a straight back and shoulders.
  • Rotate your head to one side
  • With the opposite hand brace your cheek and provide a slow pressure as you breath out.
  • Hold for 10 seconds and alternate sides. Repeat 5 times.

Levator Scapulae Muscle stretch

  • Sit upright, with a straight back and shoulders.
  • Rotate your head slightly and tilt your head towards one shoulder.
  • The stretch should be felt through the back of the neck out to the shoulder.
  • Hold for 30 seconds and repeat 3 times on each side.

Neck curve stretch

  • Roll a towel firmly into a small cylinder shape.
  • Lay flat on your back and place the towel at the bottom on your neck.
  • The towel should be thick enough that your head does not touch the ground.
  • Start with 1-2minutes in this position once a day.
  • Slowly work your way up to 10 minutes.

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