Vintage Fitness Blog

Exercises for Older Adults to Ease Common Aches and Pains, Stiff Neck

Vintage Fitness personal trainers work with clients to understand where they have pain and design exercise programs to help to ease the pain.  This is the third of a four weeks series focusing  on common aches and pains that our clients have.  If you have questions or would like me to cover a certain topic drop me a note erin@vintagefitness.ca.

Week 3: Stiff Neck

Neck stiffness can make it difficult to do everyday things like checking your blind spot while driving, link to poor posture and can lead to headaches.  The neck is where I carry my stress and here is what I have found has helped.

  • Strengthen muscles in the upper and mid back that support good posture
  • Regular gentle stretching of the neck and chest muscles
  • Sleeping on a pillow that keeps my cervical spine (neck) in line with the rest of my spine (making sure my pillow isn’t too big or too flat)
  • Management of stress with daily meditation

Back Row

Back Row

Benefits of the exercise:

Strengthens the upper and mid back

Tips:

  • Keep a tall spine
  • Keep the shoulders relaxed

How many should I do?

  • 10 times

Video:


Chest and Shoulder Stretch

Chest and Shoulder Stretch

Benefits of the exercise:

Reduces tension in the chest and shoulders which helps to combat slouched shoulders

Tips

  • Only lift your arms to the level that your shoulders can stay against the wall
  • Keep the shoulders relaxed

How long should I hold the stretch?

  • 1 minute

Video:


Neck Stretch

Neck Stretch

Benefits of the exercise:

Eases tension and tightness in the neck

Tips:

  • Look towards you opposite armpit
  • Adjust the angle of your head until you find the areas of tension
  • Hold the stretch for 1 minute

How long should I hold the stretch?

  • 1 minute

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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