Shoulder Rolls – Sitting down Stretches to De-Stress

Here’s the updated neck stretches routine you’ve been requesting with Michelle from https://www.pelvicexercises.com.au This easy stretching routine helps you quickly ease neck pain and relieve tight neck and shoulders..
These neck stretches are ideal when sitting at your desk, taking a study break, with a headache and whenever you need to relieve neck tension..
Always keep your stretches pain free when doing this routine and avoid stretching through discomfort or with an acute neck injury..
Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJxhzyKSTllNNBMlRaHHQ.
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The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded..
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Relieve neck pain & ease muscle tension at your desk with this short Physio routine of guided upper shoulder and neck stretches with Michelle from https://www.pelvicexercises.com.au.
These neck and shoulder stretches form an ideal stretching routine for a quick work or study break at your desk. Hope you enjoy!
Neck Exercises Demonstrated in Video.
1. Shoulder Rolls to release tension in upper shoulder and neck muscles coordinated with breathing to release muscle tension.
2. Ear to shoulder stretch feel the stretch in the side of the neck and shoulder. This stretches the side of neck and upper shoulder away from the direction of head movement..
3. Nose towards thigh stretch stretches the side and back of neck into the shoulder blade on the side of the neck away from the direction of head movement. This action stretches the upper trapezius and levator scapula muscles as well as opening the facet joints in the neck..
4. Head forward tilt stretch taking nose forwards stretches back of neck and upper back muscles..
5. Neck rotation stretch turning head and looking over shoulder stretches upper shoulder and side of neck muscles. The addition of over pressure can help increase neck rotation movement..
6. Arc of movement taking chin to chest from one shoulder to the other stretches the neck and upper shoulder muscles and opens facet joints in the neck..
Always avoid overstretching and keep your breathing relaxed when stretching for maximum benefit. All neck pain stretches should feel comfortable during and after stretching. Cease any exercise that causes discomfort during or after stretching.

Nemours Speech Therapists Demonstrate Stretches to Release Tension in the Neck and Shoulder Muscles to Help Avoid Vocal Cord Attacks.
• It is important to properly stretch your neck and shoulder muscles because they connect to your vocal folds. When you stretch, you will reduce your risk for a vocal fold attack..
• You will do 10 repetitions of each stretch or hold each for 10 seconds..
• Let’s begin with backward shoulder rolls, followed by forward shoulder rolls. Do 10 of each..
o We spend much of our day with rounded shoulders, so these stretches are especially important..
• Then we will complete 10 shoulder shrugs. Gently shrug your shoulders up and down..
o These stretches should never cause pain. If you are experiencing discomfort, decrease your range of motion during the stretch. By range of motion, I mean, don’t move your shoulders up so high..
o When you practice these stretches daily, your flexibility should improve..
• From there we will bend our right ear toward our right shoulder and hold for 10 seconds. Then we will switch to the left side and hold for 10 seconds..
o.
• Then we will move on to head turns. Keep your head straight and then look to the right and hold for a few seconds and then look to the left. Repeat 10 times..
• Next, we will complete head rolls. Drop your chin towards your chest and slowly turn your head to the left and then to the right. Repeat 10 times..
• From there we will stretch our arms. Place your left arm across your chest and hook it with your right hand. Hold for 10 seconds. Then switch, right arm across your chest and hook it with your left hand. Hold for 10 seconds..
• Then we will finish with hands clasped behind the back. Hold for 10 seconds..
o This helps open the chest and improve breathing..
• Doing this series of stretches will take about 2 minutes to complete. Try to do them at least twice daily and especially right before you exercise..
Visit www.nemours.org to learn more.

“Famous” Physical Therapists Bob Schrupp and Brad Heineck demonstrate 60 second stretches you can perform to get rid of those painful Knots in your shoulders, upper back, and traps. Get rid of those trigger points..
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Simple stretches like these can often help provide relief from stress & anxiety because gentle stretching can help the body relax. These seated stretches are performed in real time so it’s easy to follow along. More full body stretches: https://www.youtube.com/watch?v=JJAHGpe0AVU.
This relaxing stretching routine starts with a gentle warm up. Knee extensions or long arc quads (LAQ), hip flexion, and upper arm jumping jacks and horizontal Ts will help get your muscles warm and ready to stretch.\r.
To start off with the neck area where we hold a lot of our stress, upper trapezius and levator scapulae stretches are great to help relax those muscles.\r.
Scapular squeezes, seated trunk rotation, and quadratus lumborum (QL) stretches will help work the upper, middle, and low back.\r.
Moving down to the hips and legs, a seated knee to chest, seated hamstring stretch, and an active calf stretch will help relax the lower body..
Related Videos:\r.
Shoulder Pain Relief Stretches – 5 Minute Real Time Routine:
https://www.youtube.com/watch?v=6jHsraw2NIk.
Back Pain Relief Stretches – 5 Minute Real Time Routine:
https://www.youtube.com/watch?v=UYMmtEFhuxA.
\r\rDr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.\r.
SUPPORT Ask Doctor Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo.
\r\r
\r\rRelaxing Full Body Stretching Routine for Stress & Anxiety Relief, Seated:
\rhttps://www.youtube.com/watch?v=UAA3E5MLqrM.
https://www.askdoctorjo.com/full-body-stretch-seated.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Judi Bar, Yoga Program Manager at Cleveland Clinic, demonstrates a series of posture moves to relieve tension in the neck and shoulders.

Physical Therapist neck exercises from https://www.pelvicexercises.com.au with Physio Michelle who guides you through this 5 minute exercise routine to stretch your neck muscles and relieve tension in your neck and shoulders..
Can you transcribe this video to a language other than English?
http://www.youtube.com/timedtext_video?ref=share&v=yt3CpkmFAfc.
Thank you!
Michelle Kenway presents a series of neck exercises that focus upon relieving commonly experienced areas of tension. The exercises presented are general neck exercises and should all feel comfortable and pain free. These exercises are not designed to treat specific neck conditions. Never stretch beyond the limits of personal comfort and immediately cease any neck exercises that are associated with any physical discomfort..
This exercise video guides you step by step through a number of basic neck exercises and techniques to relieve neck and shoulder muscles and improve posture..
Neck exercise 1 Correct sitting posture for neck stretches.
Sit with your spine lengthened and tall by lifting the crown of your head towards the ceiling, raising your sternum slightly and relaxing your shoulders back and down..
Neck exercise 2 Shoulder rolls.
Shoulder rolls relieve tension in the neck and shoulders. This exercise involves circular movements of the shoulder girdle forwards, upwards, backwards and down as if drawing circles with the shoulders. This exercise can be coordinated with breathing, breathing in as you raise your shoulders upwards and exhaling as you roll your shoulders back and down. It can be useful to use this exercise as a technique to relax your neck and shoulders and to set your correct posture..
Neck exercise 3 Chin to chest.
Chin to chest stretch is directed towards stretching the muscles at the back of the neck. Sit tall with your spine lengthened and gently lower your chin towards your chest as you breathe out. Repeat slowly and gently 3-4 times in a row..
Neck exercise 4 Ear to shoulder stretch.
This neck exercise involves directing the ear towards the shoulder to stretch and relieve tension in the muscles at the side of the neck. First correct your posture, stabilise or fix your left shoulder down by taking your left hand to hold under your chair. Slowly lower your right ear to your right shoulder keeping your nose facing forwards throughout. This neck exercise stretches the neck muscles in the left side of your neck. The stretch may be felt anywhere from below the left ear, the left side of the neck and into the left upper shoulder. This stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired..
Neck exercise 5 Nose to armpit stretch.
Nose to armpit stretch is a useful stretch for relieving the muscles that run from the head into the shoulder. First correct your posture, stabilise your shoulder girdle by grasping under the seat of your chair with your left hand and rotate your head towards the right, lowering your nose to your right armpit. You will feel a gentle stretch on the left side of your neck. This stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Perform this stretch on both sides of the neck..
Neck exercise 6 Nose to opposite knee.
Nose to opposite knee can stretch and relieve the muscles that run through the back of the neck into the top of the shoulder blade (these muscles lift the shoulder blade). Set your posture and stabilise your left shoulder down by taking your left hand to hold under your chair. Rotate your head slightly to the right and gently lower your nose towards your right knee. Nose to opposite knee stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Nose to opposite knee can be performed on both sides of the neck..
Upper back/shoulder exercise 7 Forward reach.
To stretch the muscles in your middle back between your shoulder blades, link your fingers together, roll your shoulders forwards and reach out in front of your body. Gently lower your chin to your chest to combine some additional neck stretch exercise..
Chest stretch exercise 8 Backward reach.
To stretch your chest and assist good posture, link your fingers together behind your back. Raise your arms away from your back and lift your chest at the same time. You should feel a gentle stretch across the front of your chest..
Reset your posture to finish.
To complete your neck exercises, roll your shoulders in circles a couple of times, coordinate this action with your breathing and reset your posture with your spine straight and your shoulders relaxed and down.