Gently press your hands down toward your thighs, tucking your chin into your chest. Hold for at least 30 seconds, or deep, diaphragmatic breaths in and out. Katie Thompson. Lie faceup on the floor or a mat, your knees bent, and feet hip-width apart. Engage your core so your lower back presses against the floor. Hold for two full diaphragmatic breaths cycles deep inhales in, deep exhales out. Kelsey McClellan. Start on all fours with your hands under your shoulders and hips over your knees.
Reach your right arm underneath and across your body with your palm facing up. Continue for at least 30 seconds. Then switch sides.
This stretch helps improve the mobility of your thoracic spine. Extend your arms in the shape of the letter Y. Stand with your feet hip-width apart. Hold one end of a resistance band in each hand. Return your arms to center. This stretch works the muscles in the middle of your back and your rear deltoids. How do you spot a friend lifting weights? Here's the basic spotting technique for common exercises, as well as tips to keep your workout safe and….
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See the 10…. Using your own momentum to propel you forward, manual treadmills offer an effective way to break a sweat. See the manual treadmills that our expert…. Health Conditions Discover Plan Connect. How to Stretch Your Neck. Medically reviewed by Deborah Weatherspoon, Ph. Why your neck is stiff. Useful stretches. Share on Pinterest. This same stretch is then repeated to the right. Of all these stretches noted for a stiff neck , rotation is often the most challenging, especially on one side or the other.
It is recommended to only rotate the neck partway if that is all that can be done without increasing pain. For an acute stiff neck that is particularly painful and difficult to move, it may make sense to only try each of these stretches once before giving it a rest. These stretches could then be tried again a few hours later, or perhaps the next day. As time goes on, these stretches may start to feel more comfortable and can be increased, such as by holding the stretch positions for 10 seconds, or doing multiple sets.
At each step of the way, it is important to remember that the goal is to improve neck flexibility and function, not increase pain. After the initial neck pain and stiffness have been reduced, a more involved routine of neck strengthening and stretching might be pursued long-term to reduce the risk of having the pain return.
If a stiff neck is accompanied by a severe headache, fever, nausea, dizziness, arm tingling, weakness, or other troubling symptoms, seek medical attention immediately. This content does not have an Arabic version. See more conditions. Request Appointment. Healthy Lifestyle Adult health. Products and services. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Sign up now. Video: Neck stretches for the workplace.
Show references Armiger P, et al.
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