Slouching and slumping cause neck, shoulder and back pain. While we must always strive to improve our posture, it’s also really important to relax and to stabilize the shoulders. 

The doorway is a perfect tool for this because it anchors the shoulders and repositions them allowing the neck to be free of stress.  Also, using the doorway helps us elongate our spine and scoop in the transverse abdominal which provides core strength and stability.

This video shows five exercises to release neck pain while standing in the doorway. Throughout the exercises,  push the doorway away with your arms positioned “east & west”  while looking straight ahead to the future!

1. Raise the shoulders up & down and then relax them down
2. Look to the right & look to the left, rotating your neck
3. Tilt the head to the right & tilt it to the left bringing the ear to your shoulder
4. Look up & look down
5. Pull the doorway down, raise your heels up and let the crown of your head reach towards the ceiling

Interested in trying a class? We teach locally at our Newton, MA studio or via Zoom.  Contact us to learn how we can design a program specifically for you! Phone: 617-852-6785 or  Email: info@maracoreconditioning.com.

Here are a few recommendations:

Shoulders:

• Raise your shoulders up & down.
• Make circles.

Ankles:

• Flex & point
• make circles

Back:

• While sitting, tilt your pelvis backward and forward and then elongate your spine upwards.
• Place your right hand on your left knee and your left arm behind your back on the floor, and twist your back to the left, switch the arms and twist it to the right.
• Place your hands behind your head, lift your chest up to the sky and then bend over your feet and let your hands reach down to your heels.

Hamstrings:

• If you have a blanket, lie on your back.
• Lift your right leg to your chest with your hands, keeping your left straight down and stretch your hamstrings.
• Switch legs.

Obliques:

• Rest your body on your elbows.
• Bend your knees and pick them up and twist them to the right and left in a “Can-Can dance” movement.

1. Whether sunny, cloudy or snowy – walk your kids to school.
2. Climb your stairs up & down to the rhythm of “Boogie Woogie”.
3. Get on your elliptical or take your bike for a spin.
4. Jog with your dog.
5. Jump rope like a kid.

Any activity that you can do to increase your heart rate and oxygenate your body is great for your body!

Remember to keep track and see how many 10 minutes workouts you can squeeze into every day.

Have fun and drink plenty of water!