Best 3 Stretches for Neck Pain and Headaches

Best 3 Stretches for Neck Pain and Headaches

Chin Pro / Retraction Seated

Retraction Seated

Sitting tall with neutral postural alignment. Poke chin forward then slowly pull it back into chin tuck position. Keep head level, as if balancing a book on top of the head. Keep shoulders down/ avoid shrugging shoulders. Mantain an abdominal hollow throughout. Stop if the exercise causes pain.

Sets 4-3
Reps: 5-20
Weight:
Hold: 4-10 sec
Rest: 30-60
5 x/week

Chin Pro / Retraction Seated

Postural Relief Position

Sitting tall with neutral postural alignment. Poke chin forward then slowly pull it back into chin tuck position. Keep head level, as if balancing a book on top of the head. Keep shoulders down/ avoid shrugging shoulders. Mantain an abdominal hollow throughout. Stop if the exercise causes pain.

Sets 4-3
Reps: 5-20
Weight:
Hold: 4-10 sec
Rest: 30-60
5 x/week

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Chin Pro / Retraction Seated

Pectorals - Wall

Sitting tall with neutral postural alignment. Poke chin forward then slowly pull it back into chin tuck position. Keep head level, as if balancing a book on top of the head. Keep shoulders down/ avoid shrugging shoulders. Mantain an abdominal hollow throughout. Stop if the exercise causes pain.

Sets 4-3
Reps: 2x
Weight:
Hold: 15 sec
Rest: 5
2 x/week

In this video, Dr. Maja talks about the knee and leg pain and explains a few exercises that can help to strengthen the muscles.

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