Dr. Clayton Roach: Here’s a quick and easy stretch to make yourself feel much better in the neck, especially if you’re working at a desk all day long. Grab a towel or a cushion to lay on your knees on the ground. Grab a rolling chair. And what you’re going to do is you’re going to have your hands on the chair and you’re just going to slide that chair away from you at the end gently. You’re going to let your chest kind of sag inwards. You will feel a great stretch in your upper back and hold this position for 30 to 90 seconds.
To bring this one to another level, you’re going to slide, but you’re going to slide to the side to the point where you just let your chest come down. Hold for 30 to 90 seconds and go to the other side. On this one, where you’re going to the side, you can feel a nice, gentle stretch on your lats, on the side muscles, but also the muscles specifically to the opposite side that you’re going to. So enjoy the stretch. Do it twice or thrice a day if you want, and hold it for 30 to 90 seconds. Enjoy.
