Scapular-Fixed Behind-the-Neck Stretch
A stretch that fixes the scapula by lowering the hand behind the back, then gently pulls the head diagonally downward to relieve tension in the back of the neck and upper shoulder blade area.
- Category
- Office worker · General
- Target areas
- Neck · Shoulder · Upper back
- Duration
- 13s
- Difficulty
- Easy
Caution
- Do not forcefully bend your neck or use bouncing movements.
- Stop immediately if a tingling sensation spreads down your arm, or if you experience numbness or dizziness.
- If the pain is severe or persists, consulting a specialist is recommended.
Creator @physiofit0675
Related stretches
Prone Exercise for Correcting Forward Head Posture
A corrective movement performed lying face down, with the chin supported at a low height and the arms extended forward, then slowly lifting and lowering a block to activate the postural control muscles of the neck and upper back.
- Do not overextend your neck or press your chin hard into the support.
- Keep your shoulders relaxed so they do not rise toward your ears, and move slowly.
- Stop immediately if you experience neck pain, numbness or tingling, or dizziness.
Creator @a__healthy_life
Wall Elbow Chest Opener Stretch
This stretch involves lightly placing your elbows against a wall and slowly lowering your chest to help relieve a rounded back, rolled-forward shoulders, and tightness around the neck and upper back.
- Do not overarch your lower back, and keep light engagement in your ribs and abdomen.
- Do not forcefully press or bend your neck; relax your shoulders as you perform the stretch.
- Stop immediately if you feel sharp pain in your shoulders or neck.
Creator @bobae_days
Scapular Mobility Exercise to Relieve Shoulder Tightness
A gentle mobility exercise that moves the shoulder blades through a large range of motion to activate the muscles around the shoulders for stiff shoulders and the neck area caused by staying in the same posture for a long time.
- Stop immediately if you feel sharp pain or numbness.
- Move slowly without shrugging your shoulders to avoid putting excessive tension in your neck.
- If you have a history of shoulder injury or surgery, consult a professional before proceeding.
Creator @bodyjoy_center