Powerful Physical Therapy
Working from home has caused many people to experience neck pain and stiffness.
Change your sitting posture and move! Here are a few stretches to help alleviate any tension.
Upper Trapezius Stretch: Pulling your head to one side, turn and look in the opposite direction. Hold ~ 30 seconds, repeat 2-3x. If 30 seconds is increasing your pain, ease into it by only holding 3- 5 seconds.
Levator Scapulae Stretch: Pulling your head to one side, turn and look into your armpit. Hold ~ 30 seconds, repeat 2-3x. If 30 seconds is increasing your pain, ease into it by only holding 3- 5 seconds.
Cervical Retractions: These are also known as chin tucks. By making a double chin you are strengthening the deep cervical flexors (front muscles) that are often weak with forward head posture, and stretching the muscles in the back of the neck that get very tight. Perform sets of 20 reps. throughout the day.
If your symptoms don't resolve, consider speaking with a professional, like myself, to go over your situation and what you can do about it. There is no reason to "just deal with it".
Movement is Medicine!
Any questions? Email me at: catpowell@powerfulpt.com