6. Static Wall Exercise
This exercise releases tight muscles in your thoracic spine, your neck, and the muscles in your lower legs. (leg cramps, anyone?)
- Lie on the floor and scoot all the way into the wall with your legs straight up it.
- If you are stiff in your hamstrings, scoot back until your tailbone rests flat on the floor.
- Pull your toes back and tighten your thighs.
- It is important for your feet to be hip-width apart and pointing straight out from the wall.
- Hold this position for 3 minutes.
7. Sitting Floor Exercise
Like the static wall exercise, this stretch uses a wall to force your upper body into a proper posture. It may hurt a little, but it’s worth it. Everything you start to slouch, do this exercise, standing or sitting down to get back into your natural posture.
- Sit on the floor with your back up against the wall and your feet hip-width apart. Your head should be touching the wall.
- Pull your shoulder blades together and down, tighten your thighs, and pull your toes back. Be sure that your feet stay straight.
- Hold for 3 minutes.
8. Frog Exercise
This simple stretch will also loosen up tight shoulders and thighs. It’ll feel a little silly, but it works!
- Lie on the floor with your feet together and your knees apart. Use a rolled-up towel to support your neck if necessary.
- Have your palms up on the floor at 45 degrees to your body.
- Just hang out here and relax for 2 minutes. Your lower back will naturally arch off the floor, and you should allow that to happen.
9. Corner Stretch
This basic exercise is perfect for stretching out the tight chest and shoulder muscles that might be pulling on your neck muscles or causing shoulder pain. You can do it up to 3-5 times a day before starting your neck-strengthening exercises.
- Stand approximately two feet back from the corner, facing into the corner with your feet together.
- Place your forearms on each wall, with your elbows slightly below shoulder height.
- Lean in as far as possible without experiencing pain.
- Hold the stretch for about 30 seconds to a minute.