Today, I’ll share some easy exercises you can do anywhere to help you ease back and neck pain.
Enjoy.
CLICK HERE to watch the YouTube video.
I got Andrea to demonstrate the exercises.
1. Thread the Needle
Move into a four-point stance. Take one hand and move the hand and the shoulder to the other side. Focus on loosening up and stretching out the mid-back area. Hold the end position for 1 to 2 seconds and then move to the other side.
Thread the Needle
Start with one set of 5 repetitions on each side, alternating back and forth. The intensity of this exercise is light.
This exercise is more of a mobility exercise in which we loosen up the mid-back area. Loosening up the midback area helps ease back pain and neck pain because the stiffness in the midback area often puts unnecessary stress on the neck, leading to neck pain.
2. Fingers Behind the Head
Place your fingers behind your head and then open up your shoulders. Prevent the head from dropping forward and remain in good alignment, keeping its balance and lessening the amount of stress. With this exercise, you are working on strengthening the midback area and stretching the front of the shoulder. We are strengthening the midback area to keep the head in proper alignment and also stretching out the front of the shoulders to prevent rounded shoulders.
Fingers Behind the Head
Perform one set of 5 repetitions, holding the end position for one to two seconds. The intensity of this exercise is light.
3. Fingers Over Head
Bring your fingers out front and then the arms over your head. Hold the end position for one to two seconds.
Fingers Over Head
Perform one set of 5 repetitions. The intensity of this exercise is light.
4. Midback Rotations With Whole Body Rotations
With this exercise, we are working on strengthening the midback. Bring your hands behind your head and tighten up your mid-back. Rotate to one side and then rotate to the other side. With the rotation, you are working on loosening up the midback area and the hips, which often get tight, leading to back pain.
Midback Rotations With Whole Body Rotations
Perform one set of 5 repetitions in each direction, holding the end position for one to two seconds. The intensity of this exercise is light.
5. Neck Rotations
Remember that relieving neck pain will also help ease back pain. Rotate your head to one side and then rotate to the other side. With this exercise, you are working on mobility or movement in the neck area. You are also stretching the muscles that tend to be tight in the neck to help alleviate neck pain.
Neck Rotation
Perform one set of 5 repetitions, holding at the end for one to two seconds. The intensity of this exercise is light.
Take care!
Rick Kaselj, MS
If you want to learn how to manage neck discomfort and prevent future flare-ups, click here to check out the Neck Pain Solved program.
