#14 - Brugger's Relief Position
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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:
Improves posture and spinal alignment. Serves as a useful micro-break to decrease back & neck tension & pain. Decreases strain on spinal discs and reduces muscle fatigue. Retrains neck rotation/range of motion to be smooth, less of a strain, & pain-free.
Where to Feel it:
Your spine growing in length/getting longer/taller, especially between your shoulder blades.
Directions:
- “Ready Position": Assume a variation of the Spinal “Ready Position" (#104) but seated.
- Elbows Down/ext. rotate: Direct your elbows downward by gently pushing them down into the arm rests, while turning your hands outwards as far as you can to face the ceiling, with the fingers spread wide apart.
- Neck Rotation: While maintaining the chin tuck (nodding “yes" position), and spinal length, rotate your neck slowly back and forth.
- Remember to always keep breathing!
Reps:
Use as a micro-break for 20-30 seconds every 20–30 minutes of prolonged sitting. May perform modified version while driving (with hands in 4:00 & 8:00 positions) or while standing
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