Sore and tense? Feeling achy after sitting at your computer all day? You're not alone. Many people struggle with upper back, neck, and shoulder pain, whether sustained during their computer-bound 9-to-5s or during exercise or other physical activity. Though these strains can be a pain in the neck – literally! — there are a few ways to find relief. Try these 3 stretches on for size!
Neck Side Bend and Rotation
This stretch is great for your neck and upper back.
• Stand or sit facing forward, and begin by tilting your neck to the right. You should feel the stretch through your neck to your trap muscle.
• After about 10 seconds, slowly roll your head in a counterclockwise direction. Pause for 10 seconds when you reach your left shoulder.
• Complete the rotation by ending where you started. Repeat these steps in a clockwise direction.
• Repeat this sequence 2-3 times.
Try the pec stretch for your upper back and shoulders.
• Step into the doorway and place your forearms on the doorframe. Make sure your elbows are bent at a 90-degree angle.
• Let the weight of your body fall forward slightly so that you feel a stretch in your chest and shoulders.
• Hold for 10 seconds and release. Repeat 3 times.
The cat cow stretch will relieve tension in your mid and lower back.
• Start on all fours with your neck neutral.
• Your palms should be directly under your shoulders, and your knees should be directly under your hips.
• On your next inhale, tuck your pelvis and round out your mid-back. Draw your navel toward your spine and drop your head to relax your neck.
• After 3-5 seconds, exhale and return to a neutral spine position.
• Then turn your face toward the sky, allowing your back to sink toward the floor. Hold for 3-5 seconds.
• Repeat this sequence 5 times.
Physical activity and nutrition are an important part of maintaining a healthy lifestyle. At Augusta Commons Apartments in Marietta, Georgia, we do our best to provide our residents with resourceful tips, exercise routines, and even recipes to help you reach your fitness goals.