3 minute Neck/Spine Stretches

This video is perfect for those who sit and need to stretch out during the day. These 3 minute  neck/spine stretches will works on stretching the low back, mid back, neck, shoulders and hip. 

It can be done by all ages and apart from the hip stretch (a chair nearby if your balance is not perfect) you do not need any equipment.

With excessive sitting, certain areas of your body can get tight and sore and therefore the longer the period of sitting without breaks the greater the likelihood of aches and pains.

Problem areas of commonly seen with too much sitting are:

  • Shoulders. Rounding of shoulders can cause tightness in the front of the shoulders
  • Mid back. Hunching over laptop and desktop computer, texting, and books can cause tension and stress in the mid back.
  • Low back. The load of the torso on the low back, especially if there is hunching or slouching will stress the joints, disc and muscles of the low back.
  • Neck. When sitting posture is not ideal and posture fatigues, then the head can move forward. This posture creates stress on the lower neck and muscles react by tensing up and this leads to pain if poor posture persists.
  • Hips. Flexion of the hips can create tightness in the hip flexors and this in turn can pull on the low back.


So remember the following:

  • One way to counteract the negative effects of prolonged sitting, is to get up and stretching. Breaking every half an hour and stretching 2-3 times a day all help, making these 3 minute neck/spine stretches ideal.
  • Perform these stretches 2-3 times a day
  • You can add these stretches to your current aerobic routine. Even if you exercise an hour a day, it is still vital to get up and take those regular breaks.
  • If you have any discomfort or pain, please stop these stretches and see your practitioner

For a 30 minute exercise program CLICK HERE and for a 4 minute core activation routine CLICK HERE.

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