Stretch of the week (aka: Tight muscles, be gone!) Neck AND Upper Back

I see it all the time: people massaging the side of their neck trying to provide some temporary relief from the soreness that slowly gets worse as the day goes on. Anyone who spends more than 30 minutes at a time sitting in one spot—whether  you’re driving, working on the computer, studying, or doing general desk work – knows what I’m talking about.

Have you ever asked yourself if you’re targeting the right spot? Sometimes, when your neck is sore, the pain might also be coming from somewhere else. ..like your upper back! It’s very common for tight muscles in the upper back to refer pain into your neck and shoulders, and they can even cause headaches!

Here’s an easy modification you can make to a simple stretch that will help you target a problem area in your upper back:

Place your right hand on the left side of your head and gently pull your neck toward the right. This will stretch the left side of your neck. Repeat on the right.

**BONUS MODIFICATION** 

Image:highpointwellness.wordpress.com

After doing the stretch described above, shift the direction of your stretch by pulling your head slightly forward and to the right to stretch your left upper back area. Repeat the stretch on the left.

You’ll be surprised by how much relief you can get from this one simple stretch!

One important thing to remember: Tight muscles are tight for a reason. If muscle tension is caused by poor posture, stress, or a muscle imbalance, the pain in your neck will surely be back to haunt you! Pop by your Chiropractor to see if they can help you find the source of your pain, and help it disappear for good.

Stretch of the week (aka: Tight muscles, be gone!) Adductors AND Hamstrings

Two stretches for the price of one! (And they’re already free, so you’re getting a heck of a deal.) By making a slight adjustment to your posture, you’ll either be stretching your Adductors or your Hamstring muscles. So little effort needed to double your stretch...it's almost a crime not to take care of both groups, right? 

Your Adductor muscle group is located on the inside of your thigh. Many people don’t notice that their adductors are tight until they’re sitting with one leg crossed, resting their ankle over their knee, and they can’t relax the crossed leg! Likewise, if you sit crossed-legged on the floor, tight adductors will keep your knees pointed straight towards the ceiling.

Your hamstring muscle group can be found at the back of your thighs. Tight hamstrings are often a hidden cause of back pain. When they’re too tense, they can shift the angle of your pelvis and knock your whole posture out of alignment! So, let's get to stretching:

Picture via http://thansworld.com/

Stand with feet wide apart, toes facing forward. Bend your right knee and straighten your left leg. Depending on how flexible you are (or how adventurous you feel!) keep shifting your weight toward the right. Try not to let your right knee move over your right ankle. If you point your toes forward, you will feel the stretch on the inside of the left thigh. If you point your toes toward the ceiling, you will feel the stretch on the back of the left thigh. Repeat on the other side to stretch the left thigh.

You should feel a nice, easy stretch...remember, these aren't supposed to be painful. Hold this pose for just 10-15 seconds on each side, and you’ll be amazed at how good it feels to stretch muscles you never knew you had!

If you have any concerns about whether this stretch is safe for you, or if muscle tightness is starting to get in the way of your daily activities and happiness, pop by your Chiropractor to see how they can help get you back on track.

Stretch of the Week (aka Tight Muscles, Be Gone!): Pectoralis Stretch

If you spend more than 2 hours of your day working on a computer, lifting, pushing, or carrying things around, here’s a stretch that will target a muscle you didn't even know was tight!

The Pectoralis muscle, which stretches across your chest, is more important to your daily activities than you’d realize. Not only does it allow you to move your shoulder in several directions, but it’s a big reason why your arm stays attached to your body. The next time you throw something, you can thank your pectoralis for keeping your arm from flying across the room!

When the Pec muscle is tight, it can cause tension or pain in your chest, shoulder, and upper back. It can also pull your shoulder forward, causing you to slouch and ruin your posture!

Rest your right forearm on a wall or doorpost, keeping your arm parallel to the floor. Make sure your body remains facing straight ahead while you take a step forward increase the stretch. Repeat on the left. (If you stretch one side, you always want to stretch the other!)

You can do this stretch any time throughout the day to relieve tension in your chest, shoulder, and upper back. You’ll be amazed at how much relief you’ll feel from this one simple stretch!

If you have any concerns about whether this stretch is safe for you, or if your shoulder or back tightness is starting to get in the way of your daily activities and happiness, pop by your Chiropractor to see how they can help get you back on track.

Happy Stretching!

Stretch of the week (aka: Tight muscles, be gone!)

Happy Wednesday! If your low back has been feeling tight from too much sitting/working/ studying/lifting/living this week, here’s an *easy* stretch you can do before you even get out of bed to start the day off right.

This stretch targets the Piriformis muscle, which can become especially tight in people who spend a lot of their day sitting in a car, in front of a computer, or working at a desk. It’s not a large muscle…but when it’s in spasm, it can cause pain from your low back all the way down your leg. (This muscle can literally be a pain in the butt!)

Illustration credit: skyillustration.com

Lay on your back with your left knee bent. Cross your right leg over your left, so that your right ankle is resting on your left knee. Grab your left thigh and pull towards your chest. You should feel the stretch on the right side. Hold for at least 10-15 seconds in a nice steady stretch – no bouncing necessary! Repeat with the left leg crossed over the right.

You can do this stretch in the morning to help you feel more loosey-goosey going into your day, and again at night to relieve tension from your busy life and get a better night’s sleep.

If you have any concerns about whether this stretch is safe for you, or if your back tightness is starting to get in the way of your daily activities and happiness, pop by your Chiropractor to see how they can help get you back on track.

Happy Stretching!