THE SPA @ Blackpool FC Hotel
EXERCISES FOR PAIN
Exercises for neck and shoulder Neck Rotation: Sit or stand up straight. Turn your head from side to side without moving your shoulders or upper back. Hold for 3-5 seconds, repeat 3-5 times on each side.
Shoulder rolls: Move shoulders up and backwards in a circle. Repeat 5-10 times.
Chin tucks: Sit up tall and look straight ahead. Slowly tuck your chin in towards you
(make a double chin) Hold for 5-10 seconds, then relax your chin.
Exercises for upper back Shoulder-blade pinch: keeping your arms along your sides, bend your elbows 90 degrees. Squeeze your shoulder blades together downwards and backwards. Don’t let your lower back arch or your head move forward. Hold 5-10 seconds, repeat 5-10 times.
Pectoral (chest) stretch: Place one forearm against a wall or door. The elbow should be level with the shoulder. Turn your body away from your arm. You should feel a stretch at the front of your shoulder and into the chest. Hold for 20-30 seconds. Repeat 1-2 times on each side.
Exercises for Lower back Abdominal: Sit with your buttocks against the back of a chair and tighten your abdominal muscles by pulling them toward your spine (flatten them and avoid pushing them outward).Keep your chest relaxed and continue to breathe normally. Hold the abdominals tight for 10 seconds. Repeat 5-10 times.
Lower back extension: Stand up with your feet apart and place your palms on your lower back. Gently bend backwards, letting your back arch to a comfortable stretch. Pause 2-3 seconds, repeat 1-3 times.