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4 STRETCHES TO REDUCE PAIN IN UPPER BACK, NECK & SHOULDERS

August 23, 2019

Upper Traps Stretches 
#1 Sitting or standing, cautiously drop your head to one side making sure the shoulder your head is moving away from does not move.

For more of a stretch, reach over your head and pull it towards your shoulder gently.

 

You should feel this stretch in the side of your neck down to your shoulder slightly toward the front of your shoulder.

 

 
#2 Sitting or standing, move your head 45 degrees so that your chin is over one breast, cautiously drop you chin towards your chest making sure the shoulder your head is moving away from does not move.

For more of a stretch, reach over the front of your head and pull
the back of your head forward gently so your chin moves towards your chest.

 

You should feel this stretch in the back of your neck down to your shoulder slightly toward the back of your shoulder.

 
Lower Traps and Rhomboids Stretch 
#3 Sitting, reach with both hands behind their opposite knee then push your back away from your hands.

This stretch can also be done by holding onto a stationary object with both arms straight then pushing your body away from your hands.

 

You should feel this stretch towards the middle of your back.


Pec Stretches 
#4 Standing with your arms horizontally and bent at the elbow at 90 degrees. Your forearms resting on the doorframe or wall(s) slowly move your upper body forward, your arms will be pushed towards your back.

You should do this stretch 3 times, each time with your arms in
a slightly different position

- elbow in line with the shoulder

- elbow slightly lower than the shoulder

- elbow slightly higher than the shoulder 

 

You should feel this stretch in the front of your shoulder.

 

 

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