Stretching, Foam Roller and Triggering for Neck and Shoulders 

PICTURES & DOWNLOADABLE SPORT SPECIFIC ROUTINES COMING SOON!

Neck Stretches

Can assist in decreasing headaches, sore neck and shoulders and the feeling of heavy arms. Highly recommended for swimmers, rowers, runners, cyclists and office workers. Talk to your massage therapist is these would help you and your body. 
Traps Stretch
  • Sitting/ standing with hands on the back of your head  
  • Gently draw your head towards your chest 
  • You should feel the stretch down the back of your neck and the top of your spine

Hold: 1:00min - 1:30min
Levator Scap Stretch
  • Sitting/ standing with one hand on the back of your head  
  • Bring your chin to your chest, turn head towards arm pit
  • Gently draw your head diagonally forward. You should feel the stretch in the opposite neck and shoulder. 

Hold: 1:00min - 1:30min
Scalenes Stretch
  • Sitting/ standing with one hand on the side of your head
  • Draw your ear towards your opposite shoulder
  • You should feel the stretch down the side of your neck and often down the shoulder. 

Hold: 1:00min 

Thoracic Triggers

Highly recommended for any sport that involves thoracic rotation such as sweep rowing, swimming or paddling.  Those who have neck and shoulder tightness from stress or desk work may also benefit from these stretches. Talk to your remedial massage therapist about creating a stretching/ triggering plan specific to your body. 
Traps Triggers in Doorway
  • Standing in-between a doorway Place the tennis ball on the fleshy part of your shoulder 
  • Bend forward to almost 90 degrees ('rugby scrum style') with one foot in front of the other
  • Hold the ball with the other hand for stability. Apply pressure, through the ball using your body into the doorway.
 
Duration:
  • Until you feel a change, move to another position on the muscle. 
    1 - 2mins
Rhomboid and Mid Back Triggers 
 2 balls together either side the spine.

Position 1: (Lying) 
  • Place ball mid the middle of your back and slowly lie back onto them.
  • Take a few deep breaths and move the balls up between your shoulders. 
  • Repeat moving balls up the the tops of your shoulders. 

Position 2: Standing
  • Apply pressure to your back and allow the balls to slowly move up towards your neck on both sides of your spine
Duration:
3- 5 Deep Breaths in each spot 1 - 2 mins 
Pecs Triggers
  • Facing a wall, place a ball on your chest in the area between your collar bone and shoulder. 
  • Lean in towards the wall holding the ball with the opposite hand
  • Slowly raise arm up to 90 degrees and back down across body 

​Duration:
1 - 2 mins* until you feel change and move to another spot.

*Be careful if you feel numbness/ pins and needles in your arm move onto another spot. (You are close to some major nerves, veins and arteries in this area of your body. 

Thoracic Mobility 

Highly recommended for any sport that involves thoracic rotation such as golf, sweep rowing, swimming or paddling.  Anyone sitting at a desk for extended periods of time would benefit from the thoracic extension exercise as a tight upper back can directly contribute to tight shoulders, necks and headaches. 
Foam Roller/ Towel - Thoracic Extension
  • Lying flat on your back, feet flat on the floor place the rolled up towel/ foam roller just above the small of your lower back.
  • With hands behind your head arch back other the roller/ towel. 
  • Take a few deep breaths each time trying to arch further back.
  • Move foam roller/ towel higher up  towards the neck. 
Positions:
  • Above small of your back, mid back, between shoulder blades. 
​
Duration:
3- 5 Deep Breaths in each spot 1 - 2 mins
Thread The Needle Exercise
  • Starting on your hands and knees 
  • Palm up, arm on the group, rotate your body and arm underneath the opposite arm, bring back to the centre and swap arms. 

​Duration:
  • Repeat 10 - 15 times holding when the body is rotated and the arm is across the body. 
Diaphragm & Abdominal Release 
  • Lying on your back 
  • Gently sink the tips of your fingers up and a little under your rib cage. (Start central and move outwards after a few deep breaths in each spot.  
  • As you take deep breaths in and out sinking in a little further each time. 
  • Be careful not to dig too deep you don't need to sink in too far to affect your diaphragm and abdominals

​Duration:
  • Repeat 3 -5 deep breaths before changing position.

Shoulder Stretches and Triggers

Highly recommended for any sport that involves their arms such as swimming, golf, rowing and/or cross fit. These can help avoid injuries such as rotator cuff tears and bursitis. 
Rotator Cuff Triggers
  • ​Place the ball on your shoulder blade
  • Lean in against a wall.
  • Find the spots that hurt the most and lean into these until your feel change

Duration:
  • Until you feel a change, move to another position on the muscle. 
    1 - 2mins
Latissimus Dorsi Stretch
  • Standing in a door way/ in front of a pole. 
  • Grab on to the structure, with one arm above your head. 
  • Draw the body and hips away until you feel a stretch in the side of your body and shoulder.
Duration: 
​
Hold for 1 - 1:30mins leaning further and further away.  
Latissimus Dorsi Foam Roller 
  • Lying on your side with one arm raised above your head
  • Slowly lower yourself onto the roller so it is inline with the middle of your rib cage. 
  • Move your entire body forward and back so the roller moves from your ribcage onto your lat and to your upper arm.
*Avoid exercise/ use caution if your shoulder easily dislocates. 

Duration:
  • Until you feel a change, move to another position  1 - 2mins

Pec Stretch, Neural Glides and Stretches

Can assist in decreasing headaches, sore neck and shoulders and the feeling of heavy arms. Highly recommended for swimmers, rowers, runners, cyclists and office workers. Talk to your massage therapist is these would help you and your body. 
Upper Limb Nerve Glide
  • Position 1: Drop head to opposite shoulder, arm at 90 degrees, bend elbow and place palm on your ear
  • Position 2:Straighten elbow, turn out your hand and extend the fingers and drop head to the other shoulder.
  • Repeat the glide by bringing the body back to position 1. 
  • Make sure not to hold the body in each position it should be a constant 
Median Nerve Stretch*
  • Arm up above 90 degrees, 
  • Arm extended slightly behind the body
  • Elbow straight
  • Turn forearm so it's facing towards the body
  • Wrist bent backwards, fingers straight and bent backwards
  • Drop head to the opposite shoulder to the nerve you are trying to affect
Duration:
  • Hold for 5 seconds and bend the elbow and turn the forearm. 
  • Repeat 3 - 5 times. 
* Can be provocative, avoid holding the nerve on stretch for too long. 
Pec Stretches
  • ​Standing next to a wall, arm at 90 degrees, elbow at 90 degrees with forearms parallel to the wall
  • Turn the body inwards so you feel a stretch through the front of your chest
  • Raise arm above 90 degrees to stretch a different part of your pec muscle.
Duration: 
  • Hold 3 x 30 seconds leaning in further and further with each stretch. 
  • Repeat on the 2 positions. (90 Degrees and above 90.) 

Arm Stretches and Triggers

 Highly recommended for swimmer, cross fitters, rowers and anyone who uses their arms in their sport.  Also people who regularly use the computer can benefit from the forearm/ wrist stretches and triggers.  Talk to your massage therapist is these would help you and your body. 
Triceps: 
  • Using one arm raise it above you and bend it so you can touch your back.
  • Use other arm to grab the elbow and pull behind your head
Duration:
  • Hold 1min 30 sec, pulling further back as the stretch backs off
Stretch Forearms Muscles
  • Standing in front of a bench. 
  • Fingers placed on the edge of a  bench
  • Drop wrists down and lean forward until you feel a stretch in your forearms/ wrists.
  • Turn hands over so the back of the hands are now on the bench 
  • Lean backwards with a gentle pressure downwards through the wrists into the bench
Self Massage/ Trigger  Forearms:
  • Thumbs and fingers on either side of your forearm or tennis ball with pressure downward pressure onto a bench.
  • Using your thumb press into the muscles on the front or back of your forearm. Bend and straighten your wrists and fingers which will increase the load under your fingers or thumbs
Self Massage Biceps 
  • Seated
  • Arm bent at the elbow
  • Opposite thumb placed on your bicep with hands on other side of your arm gripping your triceps
  • Straighten up so you feel your bicep roll under your thumb 
  • Repeat, moving up and down the muscles
Duration:
1 - 2 mins