After a long day at your desk, driving or sitting in meetings, you may find yourself grabbing your neck or massaging your shoulders. We often spend time in these seated positions with shoulders hunched and heads jutted out, which put undue stress on our bodies. These small, subconscious parts of our posture can result in soreness and pain.
While standing, raise one arm in front of your body and make a fist with the thumb pointing up.
Fold your other arm over top, applying gentle pressure by pulling it across the body until you feel a stretch.
BACKWARD SHOULDER ROLLS
Begin in a standing position with arms at your sides, maintaining good posture throughout the exercise.
Gently roll both shoulders back.
SCAPULAR RETRACTIONS 10 x 5 seconds
From an upright position, squeeze your shoulder blades together.
Relax and repeat, maintaining your good posture.
3 x 20 -30 seconds
Begin in a seated position. Using one hand, tilt your head sideways bringing your ear toward your shoulder.
You should feel your neck stretch on the opposite side.
3x20 - 30 seconds
Standing in the center of an open doorway and keeping your elbows bent, place your hands on either side of the door at a 90-degree angle from your side. Take a small step forward until you feel a stretch and hold.
For acute orthopedic injuries after scheduled clinic and urgent care hours, please utilize the HURT! App, in partnership with OrthoCarolina, for fast free access to orthopedic advice with a response time of ~4 minutes. Download here.