Try these stretches to alleviate your neck and shoulder pain!
1. Neck Flexion Stretch
– Neck flexion will help loosen your posterior neck muscles and reduce tightness.
– Hold the stretch for 30 seconds and repeat 5 times.
The neck flexion stretch is felt throughout the back of the neck. Some patients benefit from simply moving to the point of feeling a stretch and then releasing without holding the stretch. Your therapist can also show you the best way to stretch for your specific condition. Be sure to stop if you feel worsening pain as you are stretching.
2. Neck Rotation Stretch
– Neck rotation may help decrease tightness in the sides and back of your neck.
– Hold the stretch for 30 seconds and repeat 5 times for each side.
It is recommended to only rotate the neck partway if that is all that can be done without increasing pain especially if you have a stiff neck. Your therapist can also show you the best way to stretch for your specific condition. Be sure to stop if you feel worsening pain as you are stretching.
3. Wing Span Stretch
– Wing span stretch helps expand the flexibility in your shoulder muscles, allowing a better range of motion.
– Hold the stretch for 30 seconds. Release and repeat for the other side.
By stretching out your shoulder regularly, you can also increase the elasticity of the muscles in your shoulders and cause them to be able to stretch more than ever before. This will result in an increased wingspan as well as healthier and stronger shoulder muscles that will be less susceptible to injury in the future. Your therapist can also show you the best way to stretch for your specific condition. Be sure to stop if you feel worsening pain as you are stretching.
4. Thoracic Extension Stretch
– Thoracic extension stretch with a foam roller helps to improve posture, thoracic spine extension, and reduce shoulder injury risk.
– Perform 2 sets of 10 repetitions.
If thoracic spine extensions on a foam roller feel too challenging, start with something simpler and with a smaller range of motion such as floor angels. Your therapist can also show you the best way to stretch for your specific condition. Be sure to stop if you feel worsening pain as you are stretching.
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