The better back, neck and shoulders stretching challenge

Below are a list of 5 great morning stretches that I've specifically picked out to address areas of tension and immobility that cause pain and discomfort.

These stretches are ones I prescribe on a regular basis (daily) to clients with neck, lower back and shoulder pain.

This post is an effort to get my clients (and blog readers) to become more 'mobile' in their spine and in turn end up 'pain free'.

My challenge to you...

For the next 28 days (4 weeks) complete these stretches EVERY morning.

Once the 4 week period is up you can then chose if you want to keep doing them or leave them out.

I'm pretty certain that if you do manage to complete the 4 week period you will not want to leave them out of your morning routine.

My aim is to convert as many of my clients (and blog readers) to put this stretching program into their daily routine.

I've just been going over these stretches as I've been writing this post and my neck, shoulders and lower back feel 10x better already - give them a try yourself now.

I'll be completing the challenge myself, alongside everyone else for the next 28 days.

Click this link if you would like a printable pdf version of the stretching program.

***N.B. This program is for individuals who presently have no acute pain, the program is designed as a general starting place for a healthier back, shoulders and neck. If you have acute pain you will need a detailed consultation and specific advice***

The Stretches

You will need 10 minutes set a side for this routine.

Make sure you've been up and moving for about 10 minutes before you do these.

Complete each stretch twice and hold for 30 seconds each time (any less will be in-effective).

1. Spinal rotation

Lie on your back with your knees bent, your hands together and arms out straight.

Rotate your knees one way and your hands the other way.

You should feel a 'rotational stretch' in your spine.

Move slowly and repeat 20 times.

2. Knee to chest

Bring both knees in to your chest and gently pull in with your hands to increase the stretch.

Hold for 30 seconds.

3. Door stretch

Face the door frame and place your forearms on the frame.

Push your body through the door frame to feel a stretch in your chest and shoulder area.

Hold for 30 seconds.

4. Neck 'extensor' stretch

Drop your head towards your shoulder and down towards the floor, in a diagonal direction.

You will feel a stretch in your neck / upper shoulder.

Hold for 30 seconds.

5. Thoracic extension

Stand (or sit) straight with your hands behind your head.

Extend back pushing your chest upwards and squeeze your shoulder blades together.

Hold for 30 seconds.