8/31/2023 0 Comments Range of motion![]() ![]() ![]() Inhale as you look up and exhale as you return to the starting position. You can do this exercise by moving with each breath instead of holding the position. This exercise targets the front of your neck. These stretches relieve neck tension and pain, making them the perfect counterbalance to activities that require you to look down repeatedly. The goal of these exercises is to lessen the intensity and severity of symptoms. Do 3–4 sessions of 8–10 repetitions all at once or throughout the day.Hold for 2–3 seconds before returning to neutral.Feel the stretch in the back of your neck.Place your fingers on your chin to push your head as far backward as possible.Keep your eyes facing forward the whole time. This exercise loosens up tight muscles, relieves pain, and reduces spinal pressure. ![]() To deepen this stretch, place one hand behind your head with your fingertips at the base of your skull to help guide the movement. Slowly draw your chin in toward your chest.Draw your shoulder blades back and down.Rest your arms alongside your body and engage your core muscles to stabilize your spine.This exercise will help loosen your posterior neck muscles and reduce tightness. While moving your neck, keep the rest of your body still to maintain correct alignment and posture. Use slow, controlled movements and avoid forcing any movements. You can do these exercises while sitting or standing. The following exercises build strength, relieve pain, and increase range of motion in your neck and upper back. ![]()
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