Massage Warsaw- Massage Therapy – Warsaw Acupuncture

Tag: stretch

  • Video: Exercises for Neck Pain

    Here is a video that shows some really simple stretches for the neck. For those of you suffering from neck pain, these stretches are a good starting point as they are gentle and non-aggressive. The stretches can be performed in the seated or standing position and are a great way to break up the tension that is building up during your work day.

    Guidelines for performing the stretches:

    1. Check with a health care professional before you attempt these exercises to ensure that it is safe for you.
    2. Do the exercises slowly
    3. Try to breathe  slowly and keep your body relaxed.  Do not tense up or hold your breath as this will invite muscle spasm.
    4. You should feel a gentle stretching sensation, but you should not feel any pain during the exercises.  If you do feel pain, decrease the range of movement by stopping before you get to the point of pain. Continue the exercise within the pain free range.
    5. The vertebrae and muscles in the neck are very fragile and can be aggravated very easily.  Don’t try to overdo it.  You will get better results by stretching gently, but more frequently.  On the other hand, overdoing it can leave you with a really nasty neck cramp.
    6. If you cannot find a comfortable, pain free way to do these exercises, discontinue immediately and seek the advice of a health care professional.
    7. Do the exercises a minimum of 3 times a day for best results.

  • Video: Exercise for Lower Back Pain: The Cat & Dog Stretch

    Here is a video on a great little exercise to help ease lower back pain. It is called the “Cat & Dog Stretch” and it is very useful in helping to mobilize the back vertebrae and take pressure off the spinal joints, discs & nerves. Remember that much pain in the body comes from inactivity, poor circulation and tight muscles. This simple exercise is also an excellent first step in relieving pain from a herniated disc.

    To do the exercise, go slowly. You should not feel any pain with the exercise. If you do feel discomfort, decrease the range of movement. If the pain is aggravated with the exercise, discontinue. Try to do 10 repititions 3 times a day (morning, mid day and night) for the best benefit.

    (ps. I apologize for the excessive use of spandex in the video. Nevertheless, it is a good, simple explanation of the exercise)

    (pss. No, that is not me in the video. It’s some other bald guy on Youtube)