Start now, at whatever age you are, even if you haven't experienced any discomfort yet. You may be able to avoid aches and pains in the future.
Standing all day with your arms up takes a toll on your neck muscles.
The following stretching exercises will help release the knots and relax your neck. Each exercise can be performed for 10-15 repetitions and the whole workout can be repeated two or three times a day. When doing these exercises, sit straight with your back firmly against the back of the chair. Let your arms lay close to your body with your hands on your thighs.
- Push your shoulders backward, pushing your chest out and return to normal position
- Raise your shoulders up and return to the normal position.
- Turn your head to left side and return to the normal position. Turn your head to the right side and return to the normal position.
- Drop your right ear down toward your right shoulder and return to upright position. Drop your left ear down toward your left shoulder and return to upright position.
Hands and Fingers
- Place your fingers on the edge of a table.
- Gently push down, stretching the muscles of your fingers.
- Drop your elbows and push again so that this time you are stretching the muscles of your wrists.
- Do this three or four times, holding three or four seconds each time.
Hands and Thumb
- Place your thumb on the edge of the table.
- Gently push down and then roll your thumb to the side to stretch the muscles of each side.
Lower Back and Shoulders
- Sit in a chair with your feet flat on the floor. Relax your shoulders and keep your head level.
- Relax and begin curling your neck, upper back and lower back slowly forward.
- Stay relaxed as you drape forward, allowing your hands to reach the floor with your palms are touching the floor. Feel the stretch through your lower back and your shoulders. Stay there for 10 seconds.
- Slowly uncurl, straightening so that your head comes up last.
- Stand up straight with your feet about shoulder width apart. Keep your knees as straight as possible but not 'locked'. Put your hands on your back, at your waist level.
- Slowly bend backwards at your waist keeping the knees as straight as possible. Hold for 5 seconds. Return slowly to the standing position.
- Repeat 4 more times
Back - overall
- Stand up straight with your arms at your sides and your feet shoulder width apart.
- Slowly bend to your right side. This is done by lowering your right shoulder and running your hand down the outside of your right thigh. Hold for five seconds.
- Slowly straighten up by running your hand back up your thigh.
- Repeat on the left side.
- Bend to each side 5 times
Treat Your Own Back
Back Care Basics
A Doctor's Gentle Yoga Program
For Back And Neck Pain Relief