Hi All and WELCOME to the next installment of 'Stretch of the Week'. The forward flexion stretch is aimed at stretching the muscles in the posterior neck and upper back. It has come to my attention that a few people are experiencing headaches due to the amount of tension in their neck and upper back and this is a great way to release the tension. Partaking in this stretch a couple of times a day will reduce the tension and hopefully prevent headaches occuring.
 
The forward flexion neck stretch involves a range of muscles from thetop of the neck to halfway down your back. This inculdes the longissimus capitis, levator scapulae and the semispinalis and spenius capitis. Further down the neck is the seimipspinalis, logissimus and spelnius cervicis muscles and both the rhomboid major and minor are all involved in this stretch. Also in the mid back the spinalis thoracis is stretched but only minorly.

Don't ever under estimate the importance of stretching and the benefits it holds.

When doing this stretch be very mindful that this is your posterior nexck we are talking about, this is your spine and the muscles surrounding it. If you feel something is wrong and you should stop, then stop. Other than that, keep your arms and shoulders relaxed and by your side. Position you feet evenly and about shoulder length apart, like all stretches should. Don't rotate you head either way, make sure it drops onto your chest straight.

The forward flexion neck stretch is useful in neck muscle strain, whiplash, cervical nerve stretch syndrome, wryneck.

Always rememberthat while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).

Image taken from "Upper Body Stretches" wall chart by B. Walker.

Hi All and WELCOME to the next installment of 'Stretch of the Week'. I've have notcied a lot of people don't know many ways of stretching their back which easily gets stiff and tight, especially whilst sitting at a computer. Well fear not there's another stretch coming your way and it's all about the back. Personally my upper back get exteremly sore when working behind a desk half the week so I do use this stretch and trust me it's easy to do.

This stretch has the basic shape of a swimmer about to dive into the pool at the start of a race. Standing or sitting, put your arms together directly out infront of you and push your hands as far away from you as possible. You should feel the stretch across your upper back, going from the middle towards your shoulders. This stretches the trapezius muscles in your neck and the rhombiod major and minor of your upper back. 

After repeating the stretch a few times during the day your upper back and neck should feel less tight and should move more freely. If it doesn't seek further treatment through heat pack, other stretches and of course massage.

Don't ever under estimate the importance of stretching and the benefits it holds.

This stretch will require you to have a stable base either sitting down or standing up and keep your arms straight. You really cannot go wrong with this stretch it has amazing benfits and not very many risks of injury

The Reching upper back stretch can help with neck muscle strain, whiplash, cervical nerve stretch syndrome, wryneck, upper back muscle strain and upper back ligament sprain.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).

Image taken from "Upper Body Stretches" wall chart by B. Walker.