- Breathing incorrectly, which can lead to holding your breath and bearing down which gives a false sense of stability.
- Forward head movements—such as those done during rowing—where pulling hard with your arms can cause the head to move forward and put extra stress on already hard-working muscles.
- Pulling the neck during crunches, when weak deep neck flexors are overworked as your body tries to hold up your head.
1. Upper Trapezius Stretch
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Take your right hand over your head and gently use it to tilt your head to the right side (with your ear aimed toward your right shoulder), while lowering your left shoulder and keeping your left hand at your side. Hold for 15 to 30 seconds. Repeat on the left side. Perform 2 to 3 times per day.
2. Levator Scapulea Stretch
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Take your right hand over your head and place it on the back of your head, then gently pull your chin into your right shoulder, while lowering your left shoulder and keeping your left hand behind your back. Hold for 15 to 30 seconds. Repeat on the left side. Perform 2 to 3 times per day.
3. Chin Tucks
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Begin in neutral neck position, with proper posture of shoulders back and head facing straight forward. Then, keeping your chin parallel to the floor and without tipping your head, move your chin backward toward your neck. Hold and return to neutral neck position. This should be done throughout the day, with two sets of 10 reps.
4. ITY's With Band
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Maintain a neutral spine and neck position during all three exercises as they are designed to strengthen the various muscles that surround your shoulder blade. Start by pinching your shoulder blades together and then move the arms into the various angles (seen in photos) by pulling the band into a low Y, a T position and a high Y. Maintain your elbow angle, which will limit rotator cuff strain. It's important not to shrug your shoulders and to maintain the space between your ears and your upper trap/shoulders. Do 2 to 4 sets of 10 to 20 reps.
5. Chin Tuck on Foam Roller With Scapular Retraction
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Laying your body across a foam roller (where the foam roller is parallel to your body), begin with your neck in neutral position and retract your shoulders downward, pinching your shoulder blades together in your back. Keeping your chin parallel to your body and without tipping your head, move your chin backward toward your neck. Hold for 10 seconds before returning to a neutral neck position and repeat 10 times.
6. Chin Tucks on Foam Roller With Shoulder Elevation in Y Position
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Lie down across a foam roller (where the foam roller is parallel to your body). Begin with your neck in neutral position and retract your shoulders downward, pinching your shoulder blades together in your back while holding your arms above your head in a 'Y' position. Keeping your chin parallel to your body and without tipping your head, move your chin backward toward your neck. Hold for 10 seconds before returning to neutral neck position and repeat 10 times.
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