LIFE+ Blog

Our upper traps attach the tip of our shoulder to the base of our skull. It is a strong muscle that often compensates for other weaker muscles and creates tension which causes shoulder and neck pain. This stretch is an easy way to loosen and relax this muscle.

1. Sit in an upright position.
2. Place your hand under your seat or under your bottom to stabilize the shoulder you want to stretch.
3. Using the other hand, gently guide your head to tilt to the opposite side (ear to shoulder).
4. Hold for 15-30 seconds.
5. Repeat 2 times and perform daily as often as possible.

Scalenes are a set of muscles that support your neck that have many different directional fibers. This exercise stretches the most common shortened fiber.

1. Sit in an upright position.
2. Place your hand under your seat or under your bottom to stabilize the shoulder you want to stretch.
3. Using the other hand, gently guide your head to tilt to the opposite shoulder (nose to armpit).
4. Hold for 15-30 seconds.
5. Repeat 2 times and perform daily as often as possible.

Chin tucks allow for the front neck muscles to get stronger while stretching the back neck muscles. This will improve posture and be an easy exercise to do while you are driving or sitting in front of a computer.

1. Sit upright and look straight ahead with the ears directly over the shoulders.
2. Pull your chin and head straight back creating a “double chin”. If you are in a car, lightly press your head into the headrest.
3. You should feel a light stretch at the base of your head and at the top of your neck.
4. Hold for 5 seconds, if possible.
5. Repeat 10 times.

Due to our forward rounded shoulders, the muscles in front of our chest tend to get shortened and tight. This is a great way to lengthen those muscles.

1. Stand facing the doorway.
2. Hold both hands on the door frame and lean forward.
3. Stretch the different fibers of the pec by raising your arms up and down at different positions on the door frame.
4. Hold for 15-30 seconds.
5. Repeat 2 times and perform daily as often as possible.

This is a simple stretch that is very beneficial for overall neck motion and mobility that reduces generalized neck stiffness & tightness. For this stretch, you can also use a towel at home.

1. Place the edge of the towel on the stiff area in your neck.
2. Anchor the towel with one hand and lightly pull down the towel.
3. With your opposite hand, reach up and guide the towel over your opposite ear and eye.
4. While pulling the towel towards your opposite eye, turn your head towards your hand at the same time for an extra stretch.
5. Hold for 3 seconds.
6. Repeat 10-15 times and perform daily as often as possible.

This technique allows for self-massage to tight muscles that attach to the base of the skull. It can also allow for light gapping between the cervical joint to release pressure.

1. Lay down on your back with your knees bent.
2. Place the lacrosse ball or 2 lacrosse balls taped together under the back of your neck and the base of your head.
3. Once you find a tender spot, perform chin tucks or small “yes” and “no” movements.
4. Repeat 30 times or until the muscle is released.