Relieve Tension: Loosen up your neck and shoulders with these eight easy stretches that feel fantastic!
Feeling the pain of tech neck? Don't let the constant craning towards your computer or phone screen leave you with neck stiffness and aches down your torso. Here's an easy, seated upper-body stretching routine suggested by Portia Page, an experienced certified personal trainer and Pilates educator, to help you shake off the discomfort.
Feeling comfortable? Great! Sit on the floor, cross-legged, but if that's a struggle, put a folded-up blanket under your sit bones to ease things up. These simple stretches can be done at home or even at the office.
Ready to stretch? Here’s what to do:
- Forward and Back Shoulder Roll
- Rest your hands on your knees and roll your shoulders forward, up, back, and down in a smooth, slow motion. Inhale as your shoulders rise and exhale as they lower. Repeat four to six times in both directions.
- Head Lift and Lower
- Lower your chin and feel the weight of your head stretch your back line. Lift your chin, feel the space under your chin, and hold each position for 10-30 seconds, repeating three to five times.
- Head Turn
- Turn your head to the right, return to the start, then repeat on the other side. Repeat three to five times, holding each position for 10-30 seconds.
- Head Tilt
- Lower your right ear to your right shoulder, then repeat on the other side. Repeat three to five times, holding each position for 10-30 seconds.
- Chest and Upper-Back Stretch
- Extend your arms out to the sides with your palms facing up and your chin raised. Bend your elbows to bring your palms to your chest, then reach each hand under your armpit and towards the opposite shoulder blade, lowering your chin. Repeat four to six times.
- Side Bend
- Sit cross-legged with your hands on the floor slightly behind you, palms down. Lift your right arm and reach towards the left side, lowering your left ear towards your left shoulder and leaning your torso to the left. Return to the start and repeat on the other side. Repeat three to four times on each side.
- Seated Rotation
- Twist your torso to the right, holding the stretch, then to the other side. Repeat two to three times on each side.
Remember, the key is slow, controlled movements to target areas affected by tech neck, promoting better physical health and overall well-being. With more than 30 years of experience in the fitness industry, Portia Page is a renowned expert. She is a master instructor at Balanced Body, an author, and holds several certifications, including the NCPT and ACE. Keeping a regular stretching routine, especially as part of a Pilates program, can make a big difference. So, give it a try!
- To enhance the effectiveness of the stretching routine, consider incorporating yoga poses that focus on flexibility and mental health, as suggested by Portia Page.
- The science behind health-and-wellness reveals that regular stretching, particularly Pilates exercises, can promote not only physical fitness but also mental wellbeing.
- To complement your fitness-and-exercise regimen and ensure a balanced lifestyle, don't forget to consider proper nutrition. A nutritious diet can support your efforts towards better health, enhancing the benefits of your stretching routine.
- By diligently adhering to a routine that combines fitness-and-exercise, yoga, and good nutrition, you can work towards achieving optimal whole-body wellness.
