Try These Stretch Marks for Back or Neck Pain
Who among us does not sometimes wake up with a sore neck or find that our back is not feeling well after sitting or standing in the same position all day? While the relative level of pain is a matter for the doctor or physical therapist, a few stretch marks can go a long way in relieving everyday stiffness.
After you try the exercises below to see which one you like best, consider setting an interval timer (using an app on your phone or on this website ) to give you 30 seconds for that. stretches, and then 10 seconds to move to the next position. … Do your favorite exercises every morning, or take breaks from your workplace during your workday.
Sit on your hand
To easily stretch your neck while sitting in a chair, sit on the arm on the side you want to stretch. Then, with your other hand, gently pull your head to the side (towards your other shoulder) until you feel a stretch from the side in your neck.
Neck rotation
To stretch your neck in a different way, keep your shoulders forward and turn your head so that you look over your shoulder as far as possible.
Cat / cow
For this stretch, get on all fours on the floor.Bend your back like a frightened cat, and then arch your back, lowering your belly to the floor .
If you have a stiff lower back, try to tilt your pelvis as much as possible. If your neck and shoulders are tight, try to move more in your upper back and shoulders.
Expansion of the chest
To do this, lie on your back with a rolled towel or foam roller under your upper back. Relax on it, transferring your body weight to its bend.
Baby pose
This is a classic yoga pose where you kneel down and then sit on the back of a chair with your buttocks next to your legs and your upper body rounded forward with your arms in front of you and your head on or next to the floor.
Cobra pose
For the opposite of a child’s pose, try a cobra. Lie facedown on the floor, and then lift your torso with your hands up, keeping your hips on the floor.
Thread the needle
To do this, you will start again with your hands and knees on the floor.Pass one arm through the space formed by the opposite arm and leg . This will gently cover your upper back. Be sure to repeat on the other side.