• Chris Kelly

Relieve your neck pain

Neck pain is a multi-factoral issue influenced by much more than the neck.

If the thoracic spine and ribcage do not move well, our neck has no base to move from.

You ALWAYS wanted to ensure your upper back is able to expand with air and compress or your neck will literally be shoved in front of your body!

Try these two upper back exercises FIRST before moving on to the last drill which restores direct neck movement.

𝟭. 𝗙𝗿𝗼𝗻𝘁 𝗳𝗼𝗼𝘁 𝗲𝗹𝗲𝘃𝗮𝘁𝗲𝗱 𝗻𝗲𝗰𝗸 𝘁𝘂𝗿𝗻- Come in to a split stance with target side leg forward. Reach forward with target side elbow and and rotate head in that direction. Inhale and exhale 8-12 times.

𝟮. 𝗦𝘁𝗮𝗻𝗱𝗶𝗻𝗴 𝗮𝗹𝘁𝗲𝗿𝗻𝗮𝘁𝗶𝗻𝗴 𝘀𝘁𝗲𝗽 𝗯𝗮𝗰𝗸 𝗿𝗲𝗮𝗰𝗵𝗲𝘀- Step forward and reach with targeted side while looking in that direction. Inhale and exhale before changing sides and repeating. Continue to alternate between sides for 8-12 reps.

𝟯. 𝗦𝘂𝗽𝗶𝗻𝗲 𝗡𝗲𝗰𝗸 𝗻𝗼𝗱𝘀- Lie on your back and place feet up on a box, a yoga block under the tailbone and a towel behind the neck.

Inhale while nodding chin up and lifting tailbone slightly off the block. Exhale and nod chin down. Repeat for 8-12 breaths.


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