Benefits of stretching
- Addresses muscle imbalances
- Improves flexibility
- Reduces risk of injury
- Improves performance
How to stretch
- Try to stretch when warm if you can. You will get a better result if you have done a little exercise.
- Stretch slowly, until you feel a pull in the muscle. Don’t bounce.
- Hold for at least 20 seconds and release gently.
- You should not feel any pain.
- If you experience pain with stretching or are in any doubt seek advice from a Chartered Physiotherapist.
1. CHEST STRETCHES
These exercises are designed to lengthen your chest (pectoral) muscles which have a tendency to get tight with desk based and physical work. Tightness in these muscles can be a precursor to neck pain.
Lie on a foam roller or rolled towel positioned along the length of the spine. Make sure your spine is in a neutral position by having the back of your neck long and flattening your lower back in to the roller.
Caution: if you have a history of shoulder instability check with your Chartered Physiotherapist before doing these exercises.
2. TRUNK MOBILISING
These exercises are designed to mobilise the mid back (thoracic spine) which has a tendency to get stiff with bad posture and desk based work. Stiffness in this region can also lead to neck pain.