Is a Stiff Neck holding you back? Try these 4 simple moves. (Plus a thank-you gift)
Greetings,
Between hours spent looking at screens, driving, and navigating daily stress, our necks take the brunt of modern life. If you’ve been waking up with a stiff neck or feeling tightness creep into your shoulders by the afternoon, you are definitely not alone.
As a specialist in orthopedic and sports acupuncture, I see how quickly daily postural strain can turn into restricted movement and persistent pain if it goes unchecked.
To help you release that tension and restore your mobility, here are four simple exercises you can do right at your desk or at home:
The Gentle Chin Tuck: While looking straight ahead, gently draw your chin (and head, of course) straight back, like making a double chin, to lengthen the back of the neck. Hold for 5 seconds. Repeat 2-5 times, 1-3 times per day.
Upper Trapezius Stretch: Gently tilt your ear toward your shoulder until you feel a light stretch down the opposite side. For a bit more depth, GENTLY rest your hand on your head and add a SLIGHT stretch for a few seconds. Once or twice is good, 1-2 times per day.
Levator Scapulae Stretch: Sit tall in a sturdy chair with feet flat on the floor. Tuck one hand behind your lower back or hold onto the bottom of your chair to keep that shoulder from rising. turn your head 45 degrees to one side, then look down, as if looking into your armpit. Gently tuck your chin toward your chest toward that same side armpit without rotating through the shoulders or back. Apply gentle pressure by placing your free hand on top of your head and pulling slightly for a deeper stretch. You should feel a stretch along the side and back of your neck, down toward the shoulder blade. Do not force or pull too hard. Hold for 20 to 30 seconds then return to the centre. pull your head downward. Repeat on the other side.
Scapular Squeezes (The Posture Reset): in a sitting position with the elbows by your side, squeeze your shoulder blades together and slightly downward. Hold for 5 seconds. Relax and return to the starting position. Repeat up to 10 times, 2-3 times per day. This relieves the muscles pulling on your cervical (neck) spine as well as strengthens the muscles of your neck and upper back.
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Is it time for your Fall seasonal tune-up?
Even if you aren't in pain or dealing with an acute injury, your musculoskeletal system thrives on preventative care. Acupuncture and soft-tissue work are incredible for releasing stubborn trigger points in the neck and shoulders that stretching alone can't always reach.
If your neck has been feeling tight or you want to hit the reset button, let’s get you scheduled for a tune-up.
Know someone who could use relief?
Do you have a friend, family member, coworker or gym buddy who is constantly rubbing a stiff neck? The greatest compliment I can receive is a referral. If you know someone who could use a reset, please forward this email to them or send them the link to my booking page or my website.
As a thank you, when you refer someone new, both you and your friend will receive a $25 credit toward a visit. Just have them mention your name and "Spread the Relief" when they book.
Stay moving,
(443) 398-1083
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