Relieve neck pain & ease muscle tension at your desk with this short Physio routine of guided upper shoulder and neck stretches with Michelle from https://www.pelvicexercises.com.au
These neck and shoulder stretches form an ideal stretching routine for a quick work or study break at your desk. Hope you enjoy!
Neck Exercises Demonstrated in Video
1. Shoulder Rolls – to release tension in upper shoulder and neck muscles coordinated with breathing to release muscle tension
2. Ear to shoulder stretch – feel the stretch in the side of the neck and shoulder. This stretches the side of neck and upper shoulder away from the direction of head movement.
3. Nose towards thigh stretch – stretches the side and back of neck into the shoulder blade on the side of the neck away from the direction of head movement. This action stretches the upper trapezius and levator scapula muscles as well as opening the facet joints in the neck.
4. Head forward tilt stretch – taking nose forwards stretches back of neck and upper back muscles.
5. Neck rotation stretch – turning head and looking over shoulder stretches upper shoulder and side of neck muscles. The addition of over pressure can help increase neck rotation movement.
6. Arc of movement taking chin to chest from one shoulder to the other – stretches the neck and upper shoulder muscles and opens facet joints in the neck.
Always avoid overstretching and keep your breathing relaxed when stretching for maximum benefit. All neck pain stretches should feel comfortable during and after stretching. Cease any exercise that causes discomfort during or after stretching.
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This helped me
Mam, I'm suffering from cervical sondylosois, diagnosed 3 days back by an ortho-surgeon, who also advised me some neck exercises more or less similer to yours. But unfortunately, being an old man, I forgot many of them. However, by doing your manuwers only once, I feel them quite helpful in my condition. Thanks to Allah almighty, as well as to you.
to you.
Best wishes
I cannot with words describe how thankful I am for this video.
Thank you very much from Europe!
Are these exercises also good for foreard neck?
Thank you for sharing abd these exercises may be good for hashimotos disease.
These are so helpful. Thank you. I really felt the stretches.
Thank you so much it really helped a lot
Keep up the good mam
Thanks for this stretching
This was amazing! I think I’ll add this to my routine
It does work
wow
My neck has been feeling so tight and uncomfortable… I have the worst computer posture. While doing the exercises and stretches, my neck was cracking like I was popping popcorn! I am glad I came across your video, I already feel better after watching this once, I am going to try to do it 2-3 times daily and be more aware of my posture. Thank you!
Really helpful. I like the slow and gentle way your exercises work.
Thank you
Thanks!
Hi Michelle, thank you so much for this, such a relieave for my neck !
Thank you I suffer from scoliosis and I have to do back exercises everyday, nevertheless, in the middle of work there are days that my neck hurts a lot, this helped me to relax
hello Michelle, you're a saviour for this! it really helped me, thank you so much for this routine and such a great step-by-step guidance. I was having neck and shoulder pain for the past few days and nothing was helping, even lying down. but this really did work like magic!
Just perfect
! Loved the guiding through the moves. I usually try a bit to hard to stretch but here I learned where to stop ♥
Time to be a weirdo in class again
Thank you! That really helps
The stretch where you keep one arm under the chair and use the other to guide your nose down to the middle of your thigh changed my life.. my right shoulder blade was in so much pain and I feel a surge of relief!!
Hathon ki exercise