11Apr, 2016

Neck Stretch

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Who should do this stretch? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain People who get frequent headaches How to do this stretch: It’s simple! Just place your hand on top of you head and let the weight of your hand pull your neck to the side and front. There is no need to yank or try to pop it. For an extra stretch, reach the opposite hand toward the […]
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11Apr, 2016

Chin Tuck Exercise for Deep Neck Flexors

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Who should do this exercise? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain People who get frequent headaches How to do this exercise: Tilt your chin slightly down toward your chest. Then press your head backward as if you are making a “double chin.” Hold for 3 seconds. Optionally you can add a resistance band around the back of your head and hold the bands in front of you, pressing […]
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6Apr, 2016

Open Book

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Who should do this twisting stretch? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain How to do this twisting stretch: Begin laying on your side with your pelvis facing straight and your arms in front of you. Your bottom leg should be straight and you can prop your bent top leg on a pillow or foam roller for comfort. Place your palms together then reach past your fingertips and into […]
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5Apr, 2016

Wall Angels

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Who should do this upper back exercise? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain How to do this upper back exercise: Start with your feet 6 inches from the wall, knees can be bent. Lean your back against the wall so your whole spine and head are touching the wall. Reach your arms up like you are making a goal post shape and place your arms and back of […]
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15Feb, 2016

Best Upper Back Stretch for Posture

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Who should do this upper back stretch? Anyone who feels like they slouch when they sit People who sit many hours in a day at a desk People with neck, shoulder or upper back pain How to do this upper back stretch: You will need an exercise ball or surface about as high as a chair or couch for this upper back stretch. Begin on your knees with your buttock sitting back on your heels.  Place your hands on the ball or couch and bend your torso toward your thighs. […]
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11Jan, 2016

Cat Camel Spine Stretch

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Who should do cat camel? Everyone because it is a full spine stretch that is great for general stiffness and midback tightness… who does not have that? The cat camel stretch is safe to do when you are stiff, sore or even recovering from an injury. As with most stretches or exercises, only do what feels best for your body. If you experience sharp pain or anything more than mild discomfort you may need to limit how much you move or see your doctor for advice before continuing this stretch. […]
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2Dec, 2015

Brugger’s Posture Exercise

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Who should do Brugger’s Anyone who sits at a desk all day texts or plays on a phone a lot carries children thinks they have bad posture How to do Brugger’s Roll your shoulders back and down, keeping them away from your ears. From this position, squeeze your shoulder blades together toward your spine, as if you are trying to get them to touch. 3 sets of 10, repeat 3x daily. Why do Brugger’s strengthens the under worked muscles in your back helps to eliminate upper back pain like pressing […]
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9Nov, 2015

Best 3 Foam Roller Exercises for Upper Back Pain

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Best 3 Foam Roller Exercises for Upper Back Pain 1) Roll out the upper back Start sitting on the floor with the foam roller behind you perpendicular to your spine. Keep you feet flat on the floor. Lay on the foam roller with it under your midback. Your hands should be behind your ears with your elbows out wide. Use your core and support yourself while rolling towards your feet so the roller goes up your spine. When you hit a spot that feels tight, hold there for 20-30 seconds. […]
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