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Easy Tips to Relieve Neck

​and Upper Back Tension

by Justine Calderwood, MSPT
If you suffer from neck, shoulder or upper back pain or tension, try these tips and let me know what you think by leaving a comment below.  Use these easy tips to open up the chest, pectoral muscles and front of the neck, which are common culprits of neck and upper back tension, due to their role in maintaining an upright posture.    

Shown is how to use a 4″ diameter, small inflatable ball placed in the mid-thoracic spine, near the shoulder blade muscles, to perform a self-Myofascial Release to the chest, front of neck and shoulders.  After placing the ball in position, simply open your arms into a “T” or “Y” position to target different fibers of the pectoral muscles and fascia of the shoulders and chest.  Allow your body to soften over the ball for a minimum of 3 minutes, but up to 5 minutes or more.  These releases can be done lying face-up or while sitting.

Mentioned is a Release Tension in the Neck and Upper Back Class that is offered at our physical therapy clinic in November 2017.  This class will be offered on a periodic basis, so if you’re interested in attending, simply fill out the form below and we’ll notify you via email of our upcoming classes.  Or, check out our Upcoming Class Schedule Here.  



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Justine Calderwood, MSPT is a holistic physical therapist who is passionate about helping women and men with chronic pain feel better and move easier to recover from trauma, injury or life circumstances, like abuse or neglect. She wants to help you discover the hidden clues to your physical pain, unravel the kinks, and guide you toward authentic healing, regardless of how long you’ve been suffering. Schedule a no-cost, no-obligation Discovery Session to see if Justine is the right fit for you as you strive for a happy, balanced, active life. Disclaimer: Please use your own best judgement when trying self-treatment techniques such as the ones shown above. If you experience sharp, shooting pain or if you feel like it would be best to have a healthcare professional, such as your physician or physical therapist, evaluate you, then please give them a call. If your injury is recent you may want to first get examined by your healthcare provider. If you have osteoporosis or a history of compression fracture, then please avoid using the ball directly on your spine. If you have any questions or concerns about whether these exercises are right for you please check with your healthcare provider or call our clinic at 719.270.1123.

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