ML: Upper Back and Neck Pain in Medical Front Office Setting (1-28-19)

Below are a couple movements to try…Let me know how they feel

  • Door Pull
    • You seemed to like this stretch. You will see in the video I gave the option to add rotation but you stick with what feels best, just don’t hold it too long, 3-5 sec repeat 8-15x. You can do it throughout the day and try to do it in between periods of sitting
  • Kneeling self stretch
    • This is an elevated version of childs pose. This helps to move you into some overhead movement and can be done gently as often as possible
      • I am going to give you a standing version and a kneeling version to try
      • 8-15 reps, try to break up sitting
    • Kneeling version
    • Standing version