At Home!

With more people working from home, many are experiencing pain in their neck and upper back. Dr. Alvin Bautista from Pinnacle Chiropractic Wellness suggests that it’s good to spend a few minutes a day taking a stretch break. Stretching properly helps reverse the tension caused by hunching over our desks all day. Here are a couple of quick and easy stretches to help alleviate your neck and shoulder stress!

Thoracic Cage Stretch

Find a chair or a couch at home. Kneel down facing towards the couch, with your knees about a foot and ½ away. Bring your elbows in front and rest them on the couch or chair, with your hands pulled back towards your shoulders. Keep your back in a neutral position.

Then, bring your glutes back toward your heels, and then release back to your previous position. This should extend your thoracic cage. Key Note: Try to bring your glutes closer to your heels with each rep! 

Modified Cat Cow Position

This position typically starts on your knees and hands. However, with Dr. Alvin’s modified position, begin by sitting on your heels. Then place your palms on the ground by your knees in front of you. When you are ready, bring the arch of your back up high-as though someone is pulling you up by a string, and then bring it back down. Focus on looking up and down while doing this pose!

Thanks Dr. Alvin for these great stretch tips! 

Now you have some great stretches to do for neck and shoulder pain while at home.

To watch the video, try this link: https://www.youtube.com/watch?v=9uOOWYWEefc&feature=youtu.be