Back and Neck Exercises

When you are stiff and need to stretch, Dr. Marcy’s best and easiest tip is to stretch the OPPOSITE way of how you have been “bent” all day. For example, if you have been leaning over forward toward your computer monitor, you need to gently stretch while bending backwards. These exercises are recommended to stretch and strengthen your back and neck. Please read each step carefully before beginning. Breathe slowly and normally. STOP immediately if you begin to feel pain.

Neck Exercises and Stretches

Release of Tension:

  1. Sit up straight in a supportive chair (not on the couch or an easy chair).
  2. Reach up  and over your head and place your right hand on the upper left side of your head.
  3. Gently pull your head to the right.
  4. Hold for a few seconds, then return to sitting up straight.
  5. Repeat a few times on each side. Do a few sets a day, as needed.

Neck Rotation

  1. Lie on your back, feet flat and knees bent.
  2. Place a rolled-up towel or neck roll pillow under your neck, if it is more comfortable that way.
  3. Start by looking straight ahead.
  4. Turn your head from side to side slowly, while keeping your chin level.
  5. Repeat turning your head several times to each side. Do a few times a day, as needed.

 Back Exercises and Stretches

Knee-To-Chest Stretch

  1. Lie down on your back. Bend your right leg up, placing your right foot flat on the floor.
  2. Grasp the back of your right thigh and pull your knee to your chest slowly.
  3. Repeat a few times, then switch sides.
  4. Do this a few times a day, as needed.

Quadriceps Stretch

  1. Stand facing a wall, about an arm’s length away. Look straight ahead.
  2. Place your right hand flat against the wall.
  3. Reach back and grasp your left ankle with your left hand.
  4. Holding onto your ankle, pull up gently.
  5. When you feel the stretching sensation in your left thigh, hold it for a few seconds.
  6. Repeat a few times, then switch sides. Do this a few times a day, as needed.

Shoulder Exercises and Stretches

Wall Push-up

  1. Stand about an arm’s length away from a wall.
  2. Have your hands and feet about shoulder-width apart.
  3. Place the palms of both hands flat on the wall.
  4. Keeping your knees straight and your heels on the ground, bend your elbows and lean forward.
  5. Go as close to the wall as you can, then push away from the wall.
  6. Repeat several times a day, as needed.

Corner Stretch

  1. Stand facing into a corner, like you’re in time out.
  2. Place one foot slightly ahead of the other.
  3. With elbows at shoulder level, place your forearms flat against the walls.
  4. Lean into the corner, until you feel a stretch in your chest. Hold a few seconds.
  5. Lean back out, returning to the starting position.
  6. Repeat several times a day, as needed.

Remember, if you start to feel pain, stop immediately and rest. If the pain persists, call Dr. Marcy for advice and possibly treatment.

Call today for effective, gentle chiropractic care! (727) 539-0075

12855 S. Belcher Road, Suite 1
Largo, Florida 33773

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