Try This Upper Back And Neck Stretch For Tech Neck From Sitting At A Desk- Breugger's Relief Stretch
This upper back and neck stretch is routinely recommended to patients in my office with upper back and neck pain, especially from sitting at a computer for long periods of time!
This upper back and neck stretch is formally called Bruegger's relief position for the upper back and neck and has been around for a while and it does a great job at relieving upper back and neck tension and resetting your posture!
To get more out of this upper back and neck stretch, in this video I added a band.
I think this does a couple things, makes it more challenging by actually activating some muscles... and makes it less boring!
To perform this upper back and neck stretch, follow these steps:
Step 1: Stand up out of your chair
Begin by standing up out of your chair, allowing your feet to be shoulder-width apart. Make sure you have enough space to move your arms and shoulders freely.
Step 2: Stick your chest out
as the video states, pretend a balloon is attached to your sternum, pulling it up and out.
Step 3: Retract your chin
Next, retract your chin by tucking it slightly towards your neck. This helps to align your head and neck with your spine.
Step 4: With your palms up, externally rotate your arms
With your elbows bent and palms up, externally rotate your arms.
Step 5: Pull your shoulder blades back and down toward your back pockets.
Hold this position for 20-30 seconds, allowing your muscles to stretch and relax. Remember to breathe deeply throughout the stretch, inhaling and exhaling slowly.
Perform this stretch multiple times throughout the day, especially if you spend prolonged periods sitting at a desk or engaging in activities that strain your upper back and neck. Consistency is key to gradually improve your posture and reduce discomfort caused by muscle tension.
Try and incorporate this upper back and neck stretch into your daily routine to experience the benefits of increased mobility, reduced stiffness, and improved posture. As always, listen to your body and modify the stretch if needed to accommodate any physical limitations or injuries.
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00:00 Introduction
00:17 What Happens To Posture?
00:33 Bruegger's Relief Position Walk Through
01:35 Using a Band
02:13 Sets and Reps
03:11 Outro