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Day 11: Pec Muscle Stretch

By Everett Johnson | April 29, 2020

Today we introduce another stretch. This can be an important stretch when we talk about bringing our working posture back to normal as it relates to the shoulders. As the day goes on we typically start to round our shoulders forward as well as the upper part of the thoracic spine. It’s easy for this …

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Day 10: Neck-Exercise Lateral Flexion

By Everett Johnson | April 28, 2020

Yesterday we added a new stretch to the neck that helped us loosen the tissues from the neck and down to the shoulders. Today we introduce a neck exercise to help reinforce the new stretch. It may sound a little counter-intuitive, but usually the best advice for these sore and inflamed muscles is to activate …

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Day 9: Neck-Stretch Lateral Flexion

By Everett Johnson | April 27, 2020

Today we introduce another neck stretch. This stretch will help us loosen the tissues from the skull down to the shoulder. Why the big words today? What is lateral flexion? For one, “bending the head to the side and holding it for a while” doesn’t make for a good title, and two, learning new terminology …

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Day 8: Neck-Exercise

By Everett Johnson | April 24, 2020

Hopefully by now you’re starting to feel better and you’re adapting to your new work environment. If not, don’t give up. Stay dedicated and do these suggested self-care strategies daily. It takes time to adapt and to add a new routine to your day. We all know how difficult it can be to break a …

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Day 7: Neck Massage

By Everett Johnson | April 23, 2020

Hopefully you have started to get some relief as we build on these self-treatments for your neck/upper back and shoulder discomfort or tension. Today we move on to something that hopefully feels good versus our normal digging into and pushing into painful spots. Flat-hand massage is one of the simplest moves we can do to …

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Day 6: Upper Back/Shoulder Triggerpoints

By Everett Johnson | April 22, 2020

We are going to continue exploring treatments for the neck. Last time we used the thumbs and fingers to push into those spots of discomfort or tension along the head and neck. For this module, we are going to work our way down to the base of the neck, upper back and out to the …

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Day 5: Neck Triggerpoints

By Everett Johnson | April 21, 2020

Today we continue exploring treatments for the neck. Yesterday we used the thumbs and fingers to rub out any specific lines of discomfort or tension from the head and down to the shoulder or upper back. Most of the hard, rope-like muscle tightness in the neck responds really well to this type of treatment. Some …

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Day 4: Neck- Muscle Stripping

By Everett Johnson | April 20, 2020

We are going to change the tempo a little for day 3. So far, we have been working on stretches and some exercises to help our necks start working and moving a little better. It’s time to add some self treatment to the mix. We are going to start with something simple and probably the …

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Day 3: Neck- Stretch/Exercise

By Everett Johnson | April 17, 2020

Yes, I’m still here too. I’m not sure which day of the week it is anymore and maybe you’re not either. One thing is for sure though, I need a reminder to make me get up, move and to keep myself active during all of this. It is important that we try to keep moving …

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Day 2: Neck Stretch

By Everett Johnson | April 16, 2020

Most of us have started having some neck discomfort by now. We are all using laptops at the wrong keyboard and monitor height right now. This makes it difficult for us to maintain the correct ergonomic settings we are typically used to in our places of work. The back of the neck becomes tight by …

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