Stretching

Stretching is an important part of exercising, but it also makes everyday things like putting on your socks a little easier. Stretching can help to reduce stiffness and pain, and can increase your range of motion. It’s easy to do; you can even stretch while you’re watching TV or reading. Warm up with a few minutes of walking or other gentle activity before you stretch.

Below are some of the recommended stretches for your neck and upper torso. You will need a foam roller or thick rolled towel for two of the stretches outlined below.

Foam rollers (36 x 6 round) can be purchased for approximately $22 online or at most athletic stores. 

Chin Tuck

Photo of a man sitting so he is facing to the left Photo of man with chin tucked in

Sitting or Standing 

  • Sit tall.
  • Bring your chin straight back, as if making a double chin. Do not let your head move up or down, just back. 
  • Pause and return to starting position. 
  • Repeat one to two times.

Neck Stretch

Photo of woman sitting facing left photo of woman sitting facing the left with neck bent down to the side photo of someone sitting focusing on their hands holding the seat of the chair

Sitting 

  • Grab hold of the bottom of your chair with your left hand.
  • Lean your body forward from your anchored hand. 
  • Tilt your head forward and away from your left hand while looking down at your right hip.
  • Hold this position for 30 seconds, then relax. 
  • Repeat one to two times. 
  • Repeat on other side. 

Chest and Upper Extremity Stretch 

photo of man standing with hand on the wall slightly behind him photo of man with hand on the wall with it slightly behind him close up of a person's hand on the wall

  • Stand facing a wall. Reach your right hand straight out to the side, and plant your right palm firmly on the wall. 
  • Maintain this position as your feet turn fully around so they are parallel to the wall. 
  • Keeping your right shoulder down, slowly turn your chest further around to the left, opening the chest and feeling a stretch in the front of the right shoulder. 
  • Then gently lift fingers off the wall.
  • You will feel a stretch from your chest to your arm, forearm and fingertips.
  • Hold for 30 seconds, Repeat one to two times. Repeat with left arm. 

Chest Stretch 

Photo of woman in a doorway with hands on either side of the opening close up phots of a person standing with one foot in front of the other photo of woman standing in a doorway with hands on either side of the opening, view from above

Standing by Doorway 

  • Stand in a doorway with one foot forward though the door and one foot behind you. Place both forearms flat on sides of the doorway. 
  • Bend your front knee forward though the door while also moving your chest through the door until you feel a gentle stretch in your chest. 
  • Keep your chest up and your chin down. 
  • Hold for 30 seconds. Repeat one to two times. 

Neck Side Stretch

photo of woman sitting in a chair with a belt around her neck and side photo of woman sitting with a belt around her neck and side with her head bent to the side

Sitting or Standing 

  • Place a belt at the bottom of your neck on your left side 
  • While holding onto both ends of the belt, place the right end of the belt under your right arm. 
  • Anchor the belt under your right arm. 
  • Pull the left side of the belt down and forward with your left hand until you feel a gentle stretch down the left side of your neck.
  • Bend your head to the right side. 
  • Hold for 30 seconds. Repeat one to two times. Repeat on right side. 

Thoracic Elongation 

Photo of woman sitting at the edge of a chair with arms and forehead on the wall Photo of woman sitting at the edge of a chair with arms and forehead on the wall

Sitting 

  • Sit at the edge of your chair facing close to a wall.
  • Place your forearm and elbows on the wall with your palms together forming a triangle. 
  • Place your forehead on the wall between your forearms. 
  • With your low back flat, try to press your chest towards the floor elongating your upper back. 
  • Hold for 30 seconds. Repeat one to two times.

Thoracic Mobilization 

Photo of a man laying on a foam roller with hand on their head and knees bent Photo of a man laying on a foam roller on the floor with hands on their head and knees bent

With Foam Roller 

  • Sit on the floor and place the foam roller behind you, perpendicular to your spine. 
  • Lean your forearms on the roller and lower your mid back onto the foam roller.
  • Place your hands behind your head and neck, keeping your elbows close together to support your neck.
  • Start with the roller in the middle of your back/lower rib cage. Keep your buttocks on the floor and back bent slightly.
  • Move the foam roller up your spine about one inch at a time. End at the upper shoulder blade region then slowly return to starting position. 
  • Hold for 30 seconds. Repeat one to two times. 

Snow Angels 

photo of man laying on a foam roller on the floor with arms outstretched and knees bent Photo of a man laying on a foam roller on the floor with arms outstretched and knees bent

Lying Down with Foam Roller 

  • Lie lengthwise on the foam roller, with both your head and your buttocks fully supported by the foam roller. 
  • Let your arms rest out to your side, palms up.
  • Keep the back of your hands in contact with the floor, slide your arms overhead as far as possible, making a “snow angel”, then return to starting position. If you are too tight for this, gradually move your arms overhead as you are able. 
  • Repeat 8-10 times.