Do you have a tight neck from sitting at your desk all day? Or maybe a slip and fall on the ice and snow? Whiplash? Here is a quick stretch you can do anywhere to help alleviate tightness in the neck and upper fibres of trapezius muscle.
Hi, this is Dana Ranahan from Body Works Sports Physiotherapy and I’m here today to give you a quick stretch you can do for your neck at work. So too many hours back at the computer, everyone’s back at work now with all your New Year’s resolutions. Hopefully you’re not working too hard but oftentimes people get some tightness in through this region of the shoulder and neck. So some people call it the shoulder, there’s actually a muscle called the epitrapezios that runs along this area and there’s some other muscles along the side of the neck.
So the stretch is a simple one that you can work to just help lengthen that out a little bit. So effectively I get people to think about keeping your neck nice and long first off. So a little bit of a tuck of your chin in and then doing a little bit of a tip to the side. Now what you want to be careful of is that you don’t allow the shoulder to come along with you that the shoulder stays down. So either think about keeping your shoulder down or sometimes people will hang onto the side of their chair and then think about a little side stretch of the neck.
So you want to think about the axis kind of going through your nose of movement and then you can bring your hand on top and the hand is just giving a little bit of over pressure to think about lengthening this neck, not trying to force too hard to the side.
So again we’ll revisit, little chin tuck lengthening the neck, use your hand to help hang onto the chair, keep your shoulder down and then you’re going to do a little side bend and a little over pressure. Now you can hold this stretch for probably about 20 to 30 seconds, take a break and then switch sides, doing the other side same thing. Now if you do this at work it will help to just release all that tension from working at the computer, hopefully help you feel better at the end of the day.
For more information or if you have any questions check out our website at www.body-works.ca