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  • Dr. Park

Neck Stretching


Hello, this is Haeseong Integrative Medicine Center.

We will show you how to stretch to help prevent and improve #neckpain, #cervicaldisk, #straightnecksyndrome . I hope you will continue to follow in your life and have good results.






HOW TO PREVENT

  • Proper Height for Pillow Place a 5-10cm high pillow to support neck. When viewed from the side, the thickness at which the spine is straight is appropriate.


  • Proper Sitting Position When working on a computer, the monitor's height should be level with the gaze. Straighten your back and attach the soles of your feet on the floor.



  • Proper Position with Phone When using a phone, put your body in a standing position and point your gaze 15 degrees upward to your phone.






DAILY STRETCHING

  • Towel Stretching 1. Hang towel around your neck and hold it at both ends. 2. Pull your head up and tilt it back. 3. At this time, pull the towel forward. 4. Hold for 10 seconds, repeat 15 times.


  • Neck Rotation 1. Relax shoulders and stand upright. 2. Turn your head to the right and hold for 5 seconds. 3. Do the same to the other side. 4. Repeat 10 times.



  • Neck Relaxing 1. Put a rolled-towel under your neck in a lying position. 2. Slowly pull the chin downwards, and firmly press on the towel with your neck. 3. Hold for 10 seconds, repeat 10 times.



  • Head Tilting 1. Stand upright and look straight ahead. 2. Press firmly on the right ear with the left hand, Tilt the head to the left and stretch your right side of the neck. 3. Make sure the head does not turn. 4. Hold for 15 seconds, repeat 3 times.





505 S. Virgil Ave #306 Los Angeles, CA 90020

T: (213) 944 - 0214

E: haeseongcenter@gmail.com

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