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Ease neck pain

“Gardening Fit” (week five of a five week series)

Gardening often involves holding a position for long periods of time as well as lifting and carrying things.  If your shoulders and neck aren’t flexible this work can cause strain and injury.  Keep your shoulder relaxed when you are pruning and weeding and take regular breaks. 

Try these exercises to prevent neck pain :

Neck Mobility

Neck Mobility

Benefits of the exercise:

This is a great exercise to warm up your neck and upper back muscles

Tips:

  • Hold the stretch in the areas that feel tight
  • Move in a pain free range of motion

How long should I hold it for?

  • 4 head rotations in either direction

Video:


Mid back strengthening

Mid back strengthening

Benefits of the exercise:

Building strength in the mid back will improve your posture and help to ease neck pain

Tips:

  • Keep your shoulders relaxed
  • Feel your shoulder blades move together as you pull your elbows down

How many should I do?

  • 10

Video:


Neck and Shoulder Stretch

Neck and Shoulder Stretch

Benefits of the exercise:

Eases pain in the neck and shoulders

Tips:

  • Keep your shoulders relaxed
  • Grab hold of your wrist and tilt your head in the same direction that you are gently pulling your wrist

How many should I do?

  • Hold for 30-60 seconds on either side

Video:


Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

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