Tight neck? Stiffness or pain? Sitting at a desk all day? Try the exercises below!

1. Upper traps stretch; Drop ear to shoulder and apply a gentle pressure until you feel the stretch. Hold for 15 seconds on each side and repeat 3 times.
   
2. Levator scap stretch; Drop nose to armpit and apply a gentle pressure until you feel the stretch. Hold for 15 seconds on each side and repeat 3 times
   

3. Scalenes and SCM stretch; Apply a gentle pressure to the front of the chest and look up in the same plane as the levator scap stretch. Hold for 15 seconds on each side and repeat 3 times.
   

4. Range of motion; Move your head to look up and down, over each shoulder and placing the ear to shoulder. Go through each range of motion 3 times. 

   

5. Chin retractions; To help retrain and strengthen weak neck muscles look straight ahead and bring your chin backwards to give yourself a “double chin”. Hold for 10 seconds, 3 times.  

If you have any questions or need clarification on any exercises ask your chiropractor at your next appointment. Also, if any of the above exercises result in pain stop doing them and again, ask your chiropractor about them.

If you’d like more information about how chiropractic could benefit you, please call the centre on 9341 3020 to book an appointment.

 
Dr Katie Hooper
Chiropractor