The Newsletter About Caring for Your Health NEWSLETTER
Help Quarantine Become Less of a Pain in the Neck
Has your neck been hurting since being quarantined at home? If so, you are not alone. As we all have to learn how to become accustomed to new ways of living for the time being, it can be easy to fall into a sedentary lifestyle. Poor posture from sitting on the couch watching TV, staring down at your phone, or even getting used to the ergonomic changes of moving to a home office can lead to neck pain. Fortunately, there are exercises you can do to help relieve and prevent neck pain while you are safely distancing yourself at home. Follow the exercises below and let us know if you have any questions! If you are unsure about how to complete one of these exercises, or if you notice discomfort while performing one, make sure to consult with your physical therapist before continuing. Relieve your neck pains with these 5 exercises 1. Thoracic Sphinx Rotations. Experiencing neck pains while home? Try Thoracic Sphinx Rotations. Sit kneeled with your arms on the ground in front of you. Place one hand behind your head and
then slowly stretch to bring that elbow in towards your opposite arm. Repeat (3 reps of 10) then switch arms, following the same directions. This will stretch your neck to help you find relief! 2. Wall Pec Stretch. Did you know you could do a Wall Pec Stretch from your home? Place your arms flat on either side of a wall or doorway, leaning your chest in front of you. Slowly glide your arms up until you feel the stretch in your arms and chest. Hold this stretch for 30 seconds on either side. Easy and beneficial! 3. Sitting Cervical Sidebending Right With Overpressure. This stretch might sound confusing and difficult but we promise it is simple! Begin standing or sitting up straight, placing your right hand behind your neck and your left hand on top of your head. With your left hand, pull your head to the side to feel the stretch. Hold this stretch for 30 seconds and then switch arms, repeating the same instructions to get a full stretch on both sides of the neck.
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