Stretches for you from The Osteo Collective
Take a break and stretch!
Stretching and postural exercises can help keep your muscles flexible, improve range of motion, and reduce the risk of injury during physical activities.
Looking after your posture
Maintaining good posture can prevent back and neck pain, reduce muscle tension, improve breathing and circulation, boost confidence, and support overall spinal health.
Exercises and stretches strengthen key muscles, like the core and back, supporting good posture, while also enhancing flexibility and mobility in areas such as the spine and hips, reducing strain and promoting better alignment during daily activities.
These are general stretches, so please take care, and we recommend speaking with your health professional first.
Upper trapezius and levator scapula combo stretch
Sit in a neutral position and place your right hand over your head. Using the weight of your head only, stretch your trapezius muscle by allowing your head to fall to the side, controlling and slightly increasing the stretch at the end of the movement. Hold, breathe out and return to the neutral position. Turn your head slightly and repeat the stretch and then turn your head a bit further and stretch again. Repeat the movement for the other side.
Psoas muscle stretch
Kneel down on one knee. Ensure your rear knee is directly under your hip and your front knee is in line with your front heel. Now tuck your bottom under, opening out through the front of the hip you are kneeling on. To increase the stretch, gently lean to the opposite side and place the arm of the same side you are stretching up above your head and stretch towards the ceiling. Maintain the position for as long as prescribed
Stand with your back against a wall and bend your knees a little. Your shoulders and head should be touching the wall. Start with your upper arms at your side with your elbows bent. Your wrists and forearms should be touching the wall. Bring your arms up as high as you can get them, without any of your body parts coming away from the wall. When you reach as far as you can, slide the arms back down to the start position.
Lie on your back with a folded towel under your head. Lengthen the back of your neck by tucking your chin down towards your chest and drawing the back of your head upwards slightly. Note, the back of your head should not move off the towel. Press your tongue to the roof of your mouth at the same time. Hold and repeat.
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