COUCH Stretches To Try!

Spending too much time sitting or lying on the couch can cause more pain than relaxation.

First, there's the fact that your body won't be supported correctly while you're slumped against the cushions. Then there's the fact that sitting for too long causes the supporting muscles around the spine and pelvis to deactivate, which leads to chronic back pain. HSS Brooklyn rehabilitation and performance expert Asma Mohammadi has shared her expert input.

Neck Stretch:

This stretches the levator scapulae, which starts at the top of the shoulder blade and goes to the top of the neck.

Sit up tall at the edge of the couch and plant your feet flat on the floor.

• Bring the left arm behind you and rest it on the couch.
• Rotate your head to the right side.
• Place your right hand on the back of your scalp (at the top of your neck).
• Gently lower your head down as if looking at your right hip. Don't pull with your hand; only use it as support.
• You should feel a gentle stretch along the left side of the neck and left upper shoulder area.
• Hold for 30 to 45 seconds. Bring your right hand down and return your head to a neutral position.
• Bring the right arm behind you and rest it on the couch.
• Rotate your head to the left, repeating the stretch on the left side.
• Repeat for a total of two to three sets on each side.

Chin Tuck:

This strengthens the deep neck flexor muscles.