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Vlog: Stretches for Neck & Back Pain

Many of us spend our days seated at our desks hunched over computer screens, phones and papers for long hours. With the pandemic still ongoing, this has become even more pronounced as working from home is an increasingly-popular option!


In order to relieve all the resulting neck and back pains from all that sitting, moving around is key! In this vlog, we demonstrate five simple stretches you can perform anywhere to ease your aches.


1. Upper trap stretch


Line your head up with your shoulders by tucking your chin in slightly. Then, bring your left hand over your head, using it to tilt your head towards the left. Place your other hand behind your back and stretch your head towards the left gently. Repeat for the other side.


2. Levator scap stretch


Sit up straight and open up your legs. Bring your right arm over your head, using it to gently stretch your head diagonally towards the right. At the same time, place your left hand underneath your rear and stretch.


3. Brügger stretch


Start out by sitting up straight with your arms straight by your sides. Spread your arms open, opening up your chest area as you go. As you do so, spread your legs open gently as well to aid the stretch.


4. Spinal twist


This is best done with a chair with some sort of backing, but can also be done on stools and any other seat. Bring your left arm across your body to the right, holding on to the chair support or back of the seat. Twist your body towards the right as you do so, stretching your back and loosening it up. Repeat on the other side.


5. Knee-to-chest stretch


Sit up straight. Bend your knee and draw it up towards your chest, using your hands to pull it towards you to stretch it.


The video below demonstrates how the moves work and their benefits! Of course, if you want more information or would like to get an issue checked out, feel free to give us a call at 62084669 or drop us an email at wecare@mychirocare.sg! :)



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