These exercises should be part of your day-to-day routine (1-2 minute breaks periodically through the day is more than sufficient!). Sensations of tightness, tenderness or discomfort can usually be improved through simple strategies such as changing postures.
Symptoms typically occur through prolonged loading of a particular set of structures and muscles i.e. sitting at your work desk.
To minimise this try these exercises which help change your postural habits and unload your discomfort.
Remember all exercises and mobility drills should be comfortable. If discomfort occurs, ease off to a tolerable level.
Neck - Improving postural health
This exercise is great as it helps oppose the typical posture you have when sitting and working (flexed postures or tightening of the superficial front line of muscles/fascia)
Aims to open up the chest and returns the neck to a neutral position
Helps cervical vertebrae reposition into a more neutral alignment offloading joint load and potential compression on the nerve
Lying on your back will help with relieving tension in the back as loads are significantly reduced
Focus on relaxed breathing in this position by lowering your elevated shoulders and collar bone - exhale through your diaphragm and down to the tailbone
Back - Incorporating mobility flow
Try these 3 great exercises a part of a back flow routine (aim for 1-2 minutes, periodically through the day)
Excellent for those with back pain and tension as well as tightness through the hips
These are safe and controlled exercises as lying on your back will ensure the least amount of load is required for an already irritable back