Modern life is rough on our upper body:
Typing…. Clicking…. Looking down…. Scrolling…. Bingeing….
Most people know a few ways to relieve their pain, but it can be #awkward to drop down on the floor at the office to foam roll or practice yoga in the hall.
What is Fascia
Fascia is the connective tissue that wraps around your muscles and helps form your basic posture. Your brain is constantly getting feedback from the body about where you are keeping your neck, shoulders, and hands and “helps” you stay efficient by using the fascia to glue them in place.
Myofascial Stretches for the Neck, Forearms, and Wrists
For the neck and front of the shoulders, place your palms on your chest just under the collar bone and pull the skin lightly down toward your naval, using just enough pressure to keep the skin taut. This can also be done through clothing.
Breathing in, slowly take your left ear down toward your left shoulder, then slowly turn your face toward the left wall.
Take 3 full breaths.
Slowly come back to center, and now slowly take your right ear toward your right shoulder and then turn your face toward the right wall.
Take 3 full breaths.
Slowly come back to center and release your palms.
For the forearms, make a fist with your left hand and bring it up in front of your face.
With your right hand grasp the meaty part of your left forearm and gently pull down toward the floor.
Circle your fist in one direction. Breathe.
Reverse directions and circle the other way. Breathe.
Release your forearm and move up to just under the wrist. Gently pull the skin down toward the elbow.
Move your wrist back and forth as if knocking on an imaginary door.
Circle the fist in one direction, and then the other.
Release your wrist and give your fingers and palm a stretch.
Repeat on the right side.
Do these movements as often as you need to help you feel unstuck at work.
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