Given the significant time many people spend looking downward on their digital devices and being sedentary sitting at their workstations, it’s no wonder neck pain can set in and poor posture can develop.
Here are some exercises and stretches that can help improve your posture and relieve your neck pain:
Chin Tuck
To do this exercise, have your heels up against the wall, with your butt and shoulders all touching the wall, and your hands in a neutral position. Your chin should be parallel with the floor like you’re doing a double chin move. Pull your head straight back and have the back of your head touch the wall. Hold this position for 5-10 seconds and relax, and repeat the exercise. The chin tuck helps exercise those muscles in the back part of your neck that are being constantly stretched.
Standing Row
With this exercise you can take a band and wrap it around a doorknob. Then pull your arms toward your chest, and focus on squeezing your shoulder blades together. Hold the position for about 10 seconds and then relax. You can repeat the exercise several times. Doing so will help combat the rounding of our shoulders that happens when we’re hunched over our devices.
Door Stretch
To perform this stretch, place one arm on either side of the door frame and lean in to help stretch the anterior part of our torso out because as we round our shoulders in, that’s going to get chronically tight. This stretch will help open that up to combat some of the postural problems we develop because of technology use.
Bruegger’s Postural Relief Exercise
This exercise promotes stability and relaxes tense muscles that may tighten because of postural stress. With this exercise, you’re resetting your posture. Here’s how to do it:
Fold your body forward and then take a deep breath in. As you’re breathing in, roll your body up into an upright position, and then rotate your palms forward. Also squeeze your shoulder blades and press your hips forward. Then look up at the sky, exhale, and go to a neutral position. Repeat the exercise about three times. You may feel more energized and lighter.
Of course chiropractic care can also help you maintain good posture and relieve neck pain. Call us today to book an appointment!