LIFE+ Blog

1. Lay on your back without any pillows behind your head or sit at your desk.
2. Tuck your chin as if you’re trying to create a double chin and press the back of your head into the surface or toward the back of your chair. You should feel the muscles in the front of your neck working and a stretch at the base of your skull.
3. Hold this position for 3-5 seconds.
4. Relax and repeat for 2 sets of 10 reps holding 3-5 seconds each time

1. While seated or standing place both hands overlaying one another on the collarbone of the side of the neck you will be stretching.
2. Gently bend your head away from your hands like you are trying to bring your opposite ear to the shoulder.
3. While maintaining that bend, slowly roll your neck forward towards your chest as if you’re looking towards the ground and then slowly roll your neck backwards as if you’re looking towards the ceiling.
4. Continue rolling your neck forward and back for 30 seconds.
5. Switch to opposite side and repeat so that each side is stretched 2 times for 30 seconds.

1. Find a doorway or wall and with a 90⁰ bend in your elbow place your forearm perpendicular to the ground (Your arm should be lifted to about the level of your shoulder).
2. While maintaining this position, gently turn your body away from the arm being stretched until you feel a stretch in the front of your shoulder.
3. Maintain this position for 30 seconds and then switch arms.
4. Repeat so that both sides are stretched 2 times for 30 seconds.

1. Start in a standing position with your hands in a prayer position just in front of your chest.
2. While keeping your hands together, lift your arms up directly overhead.
3. Then, bring your hands and shoulders apart so that you end up with your elbows and shoulders at 90⁰. Focus on squeezing your shoulder blades down and back during this movement.
4. From there, keep squeezing your shoulder blades down and back while drawing both your elbows into your sides.
5. Return to start position and repeat. Perform 2 sets of 10 repetitions.

Try the above suggestions to modify your at home work station and the exercises to combat any pains you may be feeling. If these aren’t quite doing the trick, then schedule a Free Assessment at your local Coury & Buehler Physical Therapy Clinic where you will be personally assessed by a Physical Therapist who will help get you back to living your life pain-free!