Back and neck pain afflicts many and can be especially aggravating to individuals who suffer from arthritis. Arthritis Today suggests that back and neck pain can be due to weak or tight chest muscles and recommends performing chest stretches to reduce that pain and balance your body. The Arthritis Foundation advises that you work up to 15 minutes of flexibility exercises a day.
Always consult with your physician before embarking upon any exercise regimen.
"W" Stretch
The "W" stretch provides a gentle way to stretch and lengthen your chest muscles. Stand or sit with your back straight. Hold your arms at your sides with your elbows bent and pointing toward the floor and your palms out so that your arms and head form the shape of a "W". Slowly bring your elbows back to pinch your shoulder blades together. You should feel a light stretch in your chest. Hold the position for three seconds and then relax. Repeat the exercise five times.
Door Frame Stretch
The door frame stretch provides a deeper stretch of your chest and the front of your shoulders. Stand in front of a doorway with your feet shoulder-width apart, soft knees, and your back straight. Bend your elbows to 90 degrees and place your palms on the sides of the door way. Gently lean forward until you feel a stretch in your chest and shoulders. Hold here for three seconds before relaxing. Repeat the exercise five times.
Push-Ups
Push-ups will help strengthen your weak chest muscles. Stand 2 feet away from a wall with your feet hip-width apart. Extend your arms straight out and place your palms flat against the wall and shoulder-width apart. Straighten your back, contract your abdominal muscles, and lower your chest toward the wall by bending your elbows. Straighten your arms to push away from the wall. Complete 10 repetitions.
As your strength improves, progressively move your body to a more horizontal position until you are performing push-ups on the floor.
Neck Rotations
Neck rotations improve range of motion in your neck while releasing tension in your neck, shoulders, and back. Sit tall in a chair with your knees bent and feet flat on the floor. Slowly turn your head toward the right. Pause, and then turn your head to the left. Continue to rotate from side to side, pausing longer with each repetition until you are holding each position for three seconds.
Shoulder Rotations
Shoulder rotations will help improve range of motion in your shoulders, chest and back. Sit tall in a chair with your knees bent and feet flat on the floor. Take a deep breath in and slowly shrug your shoulders upward, roll them back, down, and forward. Repeat the rotations four times and then switch directions.
Member Comments