Stretches to Do When You Are Working from Home: Part 2
Yoga poses are also greatly beneficial for chronic neck and back pain. Here are a few poses we recommend if you are sitting in front of your computer for extended periods of time:
Kneels on the floor and sit back on your heels. Then, spread your thighs wide enough so you can lay your chest between them. Exhale and lay your arms out in front of you. You want to feel the weight of your shoulders pulling on your back muscles. This is a resting pose, and you can hold it anywhere from 30 seconds to a couple of minutes. While maintaining the position, try to focus on your breathing and relax your body.
Cat and cow pose
These are both variations of the same pose. You will start by getting down on your hands and knees. Place your hands directly under your shoulders and center your head in a neutral position. Exhale and round your back in a convex position for the cat pose. Then, as you inhale push your back down into a concave position for the cow pose. Continue exhaling and inhaling as you go from cat to cow.
This is a similar position to the Cat and Cow pose, so feel free to do them consecutively. Start by getting into a push-up position, and make sure your hands are in line with your shoulders. Exhale and push your knees away from the floor. A slight bend in the knees is okay. While you're pushing your knees away from the floor, extend your tailbone and push your hips back. You should feel it stretching your lower back, as well as your hamstrings, calves, and shoulders. Feel free to rock back and forth on your toes and heels for a deeper stretch.
Connect with a Reno Chiropractor
If you continue to experience neck, shoulder, or back pain, connect with your trusted Reno Chiropractors at Davis Chiropractic. Call and book your appointment today!
Stretches to Do When You Are Working from Home: Part 1
As the pandemic has changed peoples’ lives in many ways, one of the most common has been working from home. Working from home has posed many challenges for people who aren’t used to it. You may find yourself squished into a makeshift desk, slouched in your bed, or just laying on the couch. Not having a proper desk can be very bad for your posture. It may be hard during these times to find a chiropractor for neck pain, so keep reading to learn some stretches to keep you relaxed while working from home.
Stretches to Prevent Neck Pain
Keeping your neck loose is vital to your posture, and keeps the strain off your eyes from staring at a desktop all day. These neck stretches can be done regularly in a routine.
- To warm up you can start by just rotating your head in a circular motion. Make 5 circles, clockwise and counterclockwise, to loosen up those neck muscles and nerves.
- After you’ve warmed up with the circles we can go ahead and start stretching it out. To stretch your neck, spine and surrounding muscles intertwine your fingers and place them on the back of your head. Slowly start to push down so your chin goes into your chest. After you’ve stretched it out for a bit, start to engage your neck muscles and put pressure back onto your hands to strengthen your neck muscles.
- The next stretch in the routine is basically the same thing but to the side. Start with your right hand, wrap it around your head, and place your right hand on the left side of your head. Apply sufficient pressure to where you can feel the stretch. Feel free to change the angle of the stretch to hit other muscles and nerves. You can also engage those neck muscles to strengthen them as well. Repeat with your left hand on the right side of your head.
Connect With a Reno Chiropractor
Choosing the right chiropractor for neck pain is an important decision to make. Dr. Davis and Dr. Karcher are trusted family chiropractors in Reno, NV that use the latest chiropractic services and treatments to effectively relieve your pain and rehabilitate your injuries. If you want to learn more, have any questions set up an appointment with us today!