![]() If you find yourself still feeling tight in the neck, upper back or upper limbs, feel free to check in and we can help you figure out what’s going on and treat the issue. ![]() ![]() Hold the stretch for around six to seven second. Concentrate your efforts on the muscle that feels the tightest when you rotate your head to target that muscle. Let us know how it goes once you try these stretches out! Medial scalene stretch To target the middle scalene, look straight up at the ceiling, or just slightly toward the pulling arm. ***Repeat these 3 stretches on the other side of your neck to stretch the LEFT side * using L hand, gently pull head down as if you were smelling your L armpit * using L hand, gently pull head over to your left, bringing your left ear towards your left shoulder Stand up straight and position a strap or belt across the top of your shoulder. When working on the scalenes, massage therapists must be aware of the sensitive nerves and arteries nearby. A neck stretch like the Upper Trap/Scalene stretch can help alleviate tension in the traps and cervical spine after a long day at work, allowing you to focus on getting the most out of your workout. Tilt your head upward and away from the affected side until a gentle stretch is felt along the front and side of your neck. If flexion is restricted to the right, the scalenes on the left are tight. Place your hands overlapping on your breastbone. This can be tested by laterally flexing the neck and noticing where the motion is restricted. In this video, I demonstrate stretches targeting each of the scalene muscles: anterior, middle, and posterior scalenes.INSTAGRAM thecatalystuniversity Fol. * use your L hand over top of your head and place it on the R side of your head Scalene stretch using strap (Scalene stretch, with strap, sitting). In general, a tight scalene group will pull the head to the same side. ![]() * with your R hand hold onto the seat of your chair or sit on your hand * tilt your head back and to the L as you aim the right side of your neck up towards the ceiling * place your R hand behind your back aiming towards your left back pocket of your pants ![]()
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