This is a good stretch to use for your neck as a pre-shift warm up or microbreak. Also generally good for neck pain an shoulder pain. The upper trapezius is a large muscle that runs from your shoulder to the base of your skull. The mid and lower portions rund across your upper back. The upper trapezius is responsible for elevating your shoulder blade (shrug) and for leaning your head and neck to the side and tilting the head back and assists in turning the head to the opposite side. This muscle can become very tight if you sit for prolonged periods with poor posture. Also, many people carry stress in this muscle, leading to high levels of tension which in turn can lead to increased pain and headache. Good posture and regular exercises (including warm ups and microbreaks) can help to counter these effects.
To perform this exercise, sit or stand in Erect posture. Lean your head to the right until you begin to feel a stretch on the opposite/left side of your neck. Reach up with the right hand an genlty add an over pressure to the stretch, but maintain pain free range. Hold position for 10-15 seconds and then return slowly to start position. Do not move back to start rapidly. Repeat to the other side for the specified number of repeitions. I ususally recommend 2-3 repetitions to each side for 10-15 seconds 2 times per day for home programs.
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