So the first stretch that we’re going to
demonstrate is a neck stretch to stretch the trapezius muscle of her upper neck. So she’s
going to hold onto the chair with her right hand as tight as she can and she’s going to take a deep breath in and she exhales, she’s going to tilt her head to the left and feel a deep pull through her right upper neck trapezius muscle. Holding
the stretch for a minimum of 30 to 45 seconds. The longer you hold the stretch the better as you will be able to reset the muscle length and decrease the tension in your neck So the next stretch we’re going to do ia called the micro breaks so we want to stand up from our chairs every 20 minutes to prevent low back pain from occurring. What we’re
going do is take a deep breath in and as you breath in you’re going to reach up towards the ceiling, press your palms up as high as you can, hold your breath for a few seconds and then slowly relax and come back to
neutral and this is going to decrease the
pressure in your spinal column.