Simple Stretches for Wellbeing

By Rachael Street, Senior Physiotherapist

It’s that time of year when Winter has certainly set in, work can be busy and stressful and there isn’t a long weekend in sight. You may start to notice your neck and shoulders are more tight and achy (than usual!) and you may even be getting some headaches. Thankfully, there are a few simple exercises which, when done regularly, can make a world of difference!

 1. Chest stretching in a doorway

As we work at our desks, our shoulders start to become rounded and pull forward as our chest becomes tighter. This automatically puts more strain on the top of the neck/shoulders causing that tight achy feeling. Simply stand in a doorframe with both elbows at 90 degrees up at your sides, place your forearms on the doorframe and slowly move forward until a gentle stretch is felt across the chest. Hold for 20 seconds and repeat three times.

chest stretch in doorway


2. Neck/shoulder stretching

Sitting at a desk all day with poor posture often causes the upper traps (or top of your shoulders) to become tight and achy. To stretch this area, simply drop one ear to your shoulder, look down towards your arm pit, and gently pull your dead down and forward in that direction to feel the stretch. Hold for 20 seconds and repeat three times on each side

Neck & shoulder stretch


3. Lower shoulder blade squeezes

To prevent the chest and neck/shoulders from tightening back up, some lower shoulder blade activation is key. Sitting nice and upright, pretend you are pinching a pencil between your lower shoulder blades by pulling your shoulder blades back and down. Hold for 5 seconds and relax. Repeat 10 times.

If you are still having issues with neck/shoulder pain, book an appointment (sooner than later!) where our skilled Physios can further assess the causes of the pain and help to treat them!

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