Relieve Pain In 60 Seconds Try these simple at home exercises to relieve your pain.
SCAPULAR RETRACTION Scapular retraction is an integral component of good trunk posture. If your scapular retractors are weak, your shoulders will hunch forward and add strain to your thoracic spine. Completing simple scapular retraction exercises can strengthen your muscles and improve your posture. These retractors are responsible for squeezing your shoulder blades together and pulling your shoulders back into upright positioning. How it’s done: Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Repeat 5 times. CERVICAL RETRACTION Cervical retraction may comprise part of your home exercise program if you have spinal arthritis, or you need to strengthen your neck muscles. It is also good for stretching or loosening the muscles at the back of your neck. If you have a neck condition, or pain or other symptoms going down your arm (radiculopathy) or you’re just unsure of what you should do - or how you should do it - please ask one of our physiotherapists for direction before trying the following. How it’s done: Stand with your back against a wall. Position a rolled up towel behind your neck. Tuck chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times.
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