#69 - Scalenes PIR / Self Stretch
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
To reduce headaches, tension, neck pain. Increase muscle circulation through neck.
Where to Feel it:
Throughout your neck.
Description:
- Turn your head; bend it back and to the side, until it is resting in a gentle/comfortable stretch position.
- Slide your hands (one overlapping the other) from your neck down, “dragging" the skin tension with them, until they come to rest below your collar bone, pressing into your upper chest/ribs.
- Breathe in deeply and hold for several seconds, using the pressure from your hands to resist some of the movement from your upper chest/ribs.
- During this inhalation, you should be looking (with your eyes only) down towards where your hands are.
- Finally, direct your eyes up and back as you exhale and relax your neck muscles, maintaining the pressure of your hands on your chest.
Tip:
Remember to always keep breathing!
Reps:
1 for self-stretch (20-60 seconds) or 3-4 for PIR or CRS
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