9 Seated Stretches To Release Neck Back Pain Gentle Soothing Sit forward in your chair, facing your desk, with your bottom sitting all the way to the back of your chair. place your fingertips lightly behind your head. lift your chin, then arch your back to form a curved shape all the way from your head to your tailbone. press your chest forward and open your elbows wide. Gently drop your left ear toward your left shoulder, feeling the pull on the right side of your neck. only drop so far that you feel a deep stretch, not pain. slowly tip your head forward to begin making a circle. pause for a moment when your chin reaches center. continue the circle by bringing your right ear to your right shoulder.
9 Seated Stretches To Release Neck Back Pain Gentle Soothing How to do it: – begin in a standing position with your neck retracted. – tilt your head to the right and rotate your chin upwards to the left until you feel a slight stretch on the left side of your neck. – hold this position for 15 to 20 seconds. – repeat on the other side. – aim for 3 repetitions of this stretch. Instructions: stand or sit up straight. clasp right hand over the left wrist behind your back. slowly pull the clasped arm straight, keep shoulders down to feel a deep stretch in neck and shoulders. slowly lower right ear toward shoulder and back up for more of a neck stretch. hold for 30 seconds, then switch sides. Sit tall and tuck your chin to your chest. slowly move your chin towards one of your shoulders, feeling the stretch on the opposite back of your neck. pause for two to three seconds in the. How to do it: sit tall in a chair with your feet flat on the floor. lace your fingers behind your head, then gently pull through your arms as you lower your chin toward your chest. hold for 15 seconds, taking slow, deep breaths. do two or three 15 second holds total. seated stretch #3: active shoulder roll.
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