Loads of work at a desk?
Stress and overwhelmed?
Many changes that affect our youth around this time of year that also affect their bodies. Many reproduce pain and postural discrepancies.
Here is 3 tips you and your child can do together to help relieve some of the back, neck, and physical stress that return to school can impact students (and those working at a desk most of the day).
Neck stiffness and pain
This is a quick fix can be done throughout the day as often as needed. I know by looking at it it is opposite to what you may think you should do but it works.
While lying on your back or standing back to the wall (progression) or in a chair (advanced), tuck your chin towards your chest and push your head back against the structure. If in the advanced seated position you’ll have to imagine or create that backwards pressure. Hold position for a few seconds. Make sure you’re breathing.
2. Seated Low Back stretch
This one is great for all who sit most days too.
While sitting in a chair, slowly bend forward and reach your hands for the floor. Only go to where you can. This can be also done several time a day and hold the position for a few seconds.
3. Upper back
Extension of the upper back. Cross arms on chest and keep the chin tucked in as you lean against the back of the chair. This can also be done with arms up or to the side like you would when you stretch. Hold for a few seconds. Don’t forget to breath.
Rotations also help and this will help keep mobility in your back. Avoiding all sorts of future issue too. Rotate to one side, reaching one arm behind the back of the chair, and the other hand on the arm of the chair.
None of these shouldn’t hurt and make sure your breathing in as you extend or rotate into the position. Breathing will help expand the area and strengthen at the same time. Hold for a few seconds.
Please know that not all stretches and exercises are appropriate for all. While all these are great for any age if you have pain doing any of these it is best to stop. Please refer to a health care practitioner. This is a general how to for most common issues and is not meant to replace or cure anything or anyone.
Be well and keep moving :)