Stretch of the Week: Seated Twist with Neck Stretch

For the third week of June we will be performing the Seated Twist with Neck Stretch. This stretch targets the muscles of the neck, between the ribs, and trunk.

This stretch is done seated on the floor, but can also be performed in a chair if you have difficulty getting up and down from the ground.  If you have had prior neck surgery or other neck injuries, please skip this week’s stretch. Also, if you experience an increase in symptoms or have any new symptoms, including but not limited to pain, lightheadedness, or numbness or tingling in the arms or hands, discontinue the stretch and consult with your physician.

How to perform:

1. Take a crossed legged position on the floor as shown in photo 1.

2. Turn to the left as you exhale. Place your right hand on your left knee, as shown in photo 2. Place your left hand on the floor behind your left hip. This will anchor you in the twist.

3. On the next exhale, turn your head to the right as though you are trying to take your right ear to your right shoulder. This is shown in photo 3. Keep your chest rotated to the left. As you inhale sit even taller. As you exhale pull your belly button to your spine to retain sitting tall. Do not look down or allow the chest to collapse as shown in the bottom right photo. It is not good for the back.

4. Stay in this position for 30-60 seconds. As you inhale, slowly come back to the center. Then perform the same steps on your other side.

Note: The instructions for this stretch are the same if you are performing it in a chair, just make sure to sit towards the edge of the seat with your knees together and your feet planted on the floor. Your back hand should be placed on the seat of the chair.

Interested in learning more? Email me at rachel.lackowski@athletico.com

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