10 Minutes to a Happier Neck
https://ift.tt/2Ah6YMC Do you work in an office? If so, chances are you have neck and upper back pain. Do you get massages and shoulder rubs which temporarily relieve your pain, only to revert back a couple of days later?
I don’t know your situation, but I do know that as a trainer and a massage therapist, approximately 80% of my clients complain of tension in their necks and upper backs. Many of these clients work office jobs and suffer from the dreaded “tech neck,” and many of them receive upper back and neck massages to no avail.
This happens because while the upper back and neck are taking the hit for our poor posture, they are usually not the root cause of our issues. In order to relieve tension and pain in the upper back, shoulders, and neck, we’ve got to hit the muscles in the front of our body as well as the back. Try the sequence below, switching movements after 1-2 minutes each.
Massage Your PecsWorking on your own pectoral muscles is a little awkward. In the pictures below, I demonstrate some of the movements using a lacrosse ball, but you can get the same benefit by using your fingers or a soft fist.
There are a lot of nerves that run through this area, so please remember that any tingling down the arm/pins and needles/fingers falling asleep should prompt you to move the lacrosse ball off of the spot that it’s on. An inch to the left/right/up/down normally does the trick.
Stretch Your PecsThe goal with any pec stretch is to lengthen the muscles in the chest, so we place our hand or arm against an anchored surface and turn the chest away from that surface, relaxing the shoulder so that we can pull the front of the shoulder away from the midline.
To target the different fibers in the pecs, perform this stretch with the arm:
Stretch Your Lats
Stretch Your Upper Traps
The goal is to create as much space as possible between the ear and the shoulder.
Relax Your SuboccipitalsHaving a strong finger position is essential for this technique.
Please note: this routine is not guaranteed to yield results. I am not a medical professional, and I cannot diagnose, treat, nor prescribe. My advice should not replace the advice of your medical team. Do not do these drills if you suspect that they will exacerbate your pain. Fitness via Breaking Muscle https://ift.tt/1hdUh1E July 27, 2018 at 11:10AM
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November 2020
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