Neck stretches are the way to fix that…right?
You have to address the whole system, she says.
That means your cervical spineyour neckandyour thoracic spine [the middle of your back].
Meiko Arquillos
Improperpostureis a big one, Miranda says.
As a result, they start to feel tight and stiff.
Shallow breathing is another potential trigger for neck discomfort, Miranda says.
But stretching plays an important role after that.
The best neck stretcheswhich again, dont only target your neckinclude both static and dynamic options.
They help your body take the proper posture you learn during static stretches and apply it to movement.
The Workout
What you need:A yoga orexercise matfor comfort and alooped resistance band.
Clasp your hands and bring both palms to the back of your head.
Gently press your hands down toward your thighs, tucking your chin into your chest.
Hold for at least 30 seconds, or 5-8 deep, diaphragmatic breaths in and out.
This stretch targets your trapezius and upper-back muscles.
Pull your head toward your shoulder, looking straight ahead, until you feel a stretch in your neck.
This stretch hits your upper trapezius.
With your palms and feet pressing firmly into the ground, lift your hips off the floor.
Clasp your hands together below your pelvis, extending through your arms.
Engage your core so your lower back presses against the floor.
Hold for two full diaphragmatic breaths cycles (deep inhales in, deep exhales out).
This stretch helps improve the mobility of your thoracic spine, or your middle back.
Reach your right arm underneath and across your body with your palm facing up.
Continue for at least 30 seconds.
This stretch helps improve the mobility of your thoracic spine.
Behind the Back Drill
Lie facedown.
Place both palms down on the back of your head.
Your elbows should be pointed out to the sides.
This is starting position.
Extend your arms in the shape of the letter Y.
Pause at your low back for 2 seconds.
Continue for at least 30 seconds.
Activating these muscles is important for maintaining a proper upright and pain-free posture, says Miranda.
Banded Pull-Aparts
This stretch works the muscles in the middle of your back and your rear deltoids.
