Most of us can agree that at times during our hectic day, we experience some tension or tightness in our neck and upper shoulders. Although I am always happy to do shoulder rolls and neck stretches, sometimes I just need a little bit more of a stretch.
Try these stretches below to release tension in the neck and upper shoulder blade region.
Start by lying on the floor as in picture one, with your knees bent, your head straight , and your hands clasped reaching into the air.
Then proceed to pull your arms to the right as you turn your head to the same side until you feel a stretch in your left shoulder blade.
Followed by returning to the center position and repeating this on both sides for 5-7 reps
Follow by proceeding with the same arm movements but turning your head in the opposite direction as your arms. Complete this 5 to 7 repetitions. See pic 3
Finish with "thread the needle," where you begin on hands and knees and thread one arm through until your head and shoulders are resting on the floor and you feel a stretch in your shoulder and back. Repeat 3 to 5 reps. See pic 4
-- Debbie Sawicki
Physical Therapist, STOTT PILATES Certified