{"id":9509,"date":"2024-05-17T07:44:11","date_gmt":"2024-05-17T04:44:11","guid":{"rendered":"https:\/\/www.light-recipes.top\/?p=9509"},"modified":"2024-05-17T07:44:12","modified_gmt":"2024-05-17T04:44:12","slug":"a-therapist-demonstrates-a-unique-way-to-relax-the-cervical-vertebrae","status":"publish","type":"post","link":"https:\/\/www.light-recipes.top\/?p=9509","title":{"rendered":"A therapist demonstrates a UNIQUE way to relax the cervical vertebrae"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Stiff neck\u00a0and sore shoulders are very familiar problems for many of the elderly and not only.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The good thing is that if this pain is caused by\u00a0stress\u00a0, bad sitting habits, or lack of activity, regular stretching can not only help, but even bring lasting relief.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It can help with the pain, but remember the key word is regularity &#8211; that&#8217;s the secret to lasting success.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The editors of\u00a0the site\u00a0\u00a0bring to your attention several very effective movements that can help you with neck and shoulder pain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Relaxing the neck with a towel<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Roll up a towel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Place it under your neck.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let your head drop gently to the floor and relax.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjKASdZWvaqvkYcIhDgligTuhjG4Zeiz2kqefGP_VNGbUFywpyfEpiza6avxetp1XivHjrN-U04kaXI-hwYM4TjcPSRfoRIzzVQzSMkHqDMLErI1tQKkHifL2yHWmSVcfLbMe7xIFFvAG34a4q387_x90LkvounAnzYz5PXQVf4ypXIxf3UFI5_DjgYmWY\/s728\/%D0%BE%D1%82%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5-%D0%BD%D0%B0-%D0%B2%D1%80%D0%B0%D1%82%D0%B0-%D1%81-%D0%BA%D1%8A%D1%80%D0%BF%D0%B0.jpg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjKASdZWvaqvkYcIhDgligTuhjG4Zeiz2kqefGP_VNGbUFywpyfEpiza6avxetp1XivHjrN-U04kaXI-hwYM4TjcPSRfoRIzzVQzSMkHqDMLErI1tQKkHifL2yHWmSVcfLbMe7xIFFvAG34a4q387_x90LkvounAnzYz5PXQVf4ypXIxf3UFI5_DjgYmWY\/w320-h170-rw\/%D0%BE%D1%82%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5-%D0%BD%D0%B0-%D0%B2%D1%80%D0%B0%D1%82%D0%B0-%D1%81-%D0%BA%D1%8A%D1%80%D0%BF%D0%B0.jpg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Stay in this position for about 10 minutes &#8211; if you don&#8217;t feel pain, if it starts to hurt, stop the movement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Upper\u00a0back and neck\u00a0 relaxation<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This exercise provides deep relaxation to the back of the neck and upper back.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Begin by sitting comfortably in a chair.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hands behind head.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjnwYjsUtLFzxJV_dzPxVkI0RQstdzoLdmn6WPtGPvTh2gktJbXxn7tMugmuRtHd-CXgBoozigCNP7ioD3l-1vh9li8tjF9LDs0NQaRjp3PJnAmJsk09AK0ynBJPS4HHqV-ByFd3YRa_IjwdpLAPPzswHNvHG_0TG89l62EAEifSua1FAOfzgax6aKdM3E\/s728\/%D0%BE%D1%82%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5-%D0%BD%D0%B0-%D0%B3%D0%BE%D1%80%D0%BD%D0%B0%D1%82%D0%B0-%D1%87%D0%B0%D1%81%D1%82-%D0%BD%D0%B0-%D0%B3%D1%8A%D1%80%D0%B1%D0%B0-%D0%B8-%D0%B2%D1%80%D0%B0%D1%82%D0%B0.jpg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjnwYjsUtLFzxJV_dzPxVkI0RQstdzoLdmn6WPtGPvTh2gktJbXxn7tMugmuRtHd-CXgBoozigCNP7ioD3l-1vh9li8tjF9LDs0NQaRjp3PJnAmJsk09AK0ynBJPS4HHqV-ByFd3YRa_IjwdpLAPPzswHNvHG_0TG89l62EAEifSua1FAOfzgax6aKdM3E\/w320-h170-rw\/%D0%BE%D1%82%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5-%D0%BD%D0%B0-%D0%B3%D0%BE%D1%80%D0%BD%D0%B0%D1%82%D0%B0-%D1%87%D0%B0%D1%81%D1%82-%D0%BD%D0%B0-%D0%B3%D1%8A%D1%80%D0%B1%D0%B0-%D0%B8-%D0%B2%D1%80%D0%B0%D1%82%D0%B0.jpg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Gently pull your head down with your chin toward your chest.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hold for 30-40 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then slowly return your head to the starting position and relax your arms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lateral neck\u00a0stretch and relaxation<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sit on the floor on a mat or chair.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Place your right hand on your head.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gently slide it to the right.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEi_fxM7rPatXu04_86CciCEsPeFP5mJwcjsXk7tCQM61AzVw-RzzIwN65Q5UDXyutd4SJ0LWabsTh42gtBj2aMK0WDd5eXRNgCfpWVxe9erFEsgec4ekkjHMyIKk_wZExDQE3twgj_jQbGT1hdyejTB2mMgwJNLw6VJ7AgAvbQI6CWWqKKJbQSC5eqMAJU\/s728\/%D1%81%D1%82%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%BD%D0%BE-%D1%80%D0%B0%D0%B7%D1%82%D1%8F%D0%B3%D0%B0%D0%BD%D0%B5-%D0%B8-%D0%BE%D1%82%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5-%D0%BD%D0%B0-%D0%B2%D1%80%D0%B0%D1%82%D0%B0.jpg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEi_fxM7rPatXu04_86CciCEsPeFP5mJwcjsXk7tCQM61AzVw-RzzIwN65Q5UDXyutd4SJ0LWabsTh42gtBj2aMK0WDd5eXRNgCfpWVxe9erFEsgec4ekkjHMyIKk_wZExDQE3twgj_jQbGT1hdyejTB2mMgwJNLw6VJ7AgAvbQI6CWWqKKJbQSC5eqMAJU\/w320-h286-rw\/%D1%81%D1%82%D1%80%D0%B0%D0%BD%D0%B8%D1%87%D0%BD%D0%BE-%D1%80%D0%B0%D0%B7%D1%82%D1%8F%D0%B3%D0%B0%D0%BD%D0%B5-%D0%B8-%D0%BE%D1%82%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5-%D0%BD%D0%B0-%D0%B2%D1%80%D0%B0%D1%82%D0%B0.jpg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Keep your back straight and your shoulders relaxed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hold for 30-40 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then slowly raise your head back to the starting position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repeat on the other side.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Upper trapezius stretch<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This section includes the neck and shoulders.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Start by placing your right hand behind you and grasping it with your left hand.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gently pull your hand toward your left leg.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEiOkjUoBmjNag3JWOirPmrj5jcUKWkSLBKriDHX_ZK_HUTTTLtK1whfhBimEpfRKFqxJPyWEEKE2QrCPHxn8qzuWRTJCPNhKH_bOMSerW1y3fgAbjWYPKIIMn8q3vT7Yl8_Mn4EJkHqtJF_huPkhRy6xbqCt50a3szG_mxQXKIe0vqtLQYa8iujNJRHiK4\/s728\/%D1%80%D0%B0%D0%B7%D1%82%D1%8F%D0%B3%D0%B0%D0%BD%D0%B5-%D0%BD%D0%B0-%D0%B3%D0%BE%D1%80%D0%B5%D0%BD-%D1%82%D1%80%D0%B0%D0%BF%D0%B5%D1%86%D0%BE%D0%B2%D0%B8%D0%B4%D0%B5%D0%BD-%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB.jpg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEiOkjUoBmjNag3JWOirPmrj5jcUKWkSLBKriDHX_ZK_HUTTTLtK1whfhBimEpfRKFqxJPyWEEKE2QrCPHxn8qzuWRTJCPNhKH_bOMSerW1y3fgAbjWYPKIIMn8q3vT7Yl8_Mn4EJkHqtJF_huPkhRy6xbqCt50a3szG_mxQXKIe0vqtLQYa8iujNJRHiK4\/w320-h170-rw\/%D1%80%D0%B0%D0%B7%D1%82%D1%8F%D0%B3%D0%B0%D0%BD%D0%B5-%D0%BD%D0%B0-%D0%B3%D0%BE%D1%80%D0%B5%D0%BD-%D1%82%D1%80%D0%B0%D0%BF%D0%B5%D1%86%D0%BE%D0%B2%D0%B8%D0%B4%D0%B5%D0%BD-%D0%BC%D1%83%D1%81%D0%BA%D1%83%D0%BB.jpg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Tilt the left ear towards the left shoulder.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hold for 20 seconds and repeat on the other side.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Release of the scapula<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This movement targets the side of the neck and shoulders.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Begin by sitting in a chair.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And you hold the back of the chair with one hand.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tilt your chin toward your chest.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjfDp3ikd8hLosqm0E2fTAGIek-gmygRs5Sw6zdzHqSpkchNJec__G4dEW3gR2ahzuH0j99xncn_XPP1bnTOCsixD4LwBm6FWPKTrTetkdpHDwYY0bauKKs74K1d78rfNRZ156Zji0lTjdHDW_eKGIgKTKfkVbrxkdOCmFhzKv_azJfnFo69Oyi_ZfaTJQ\/s728\/%D0%BE%D1%81%D0%B2%D0%BE%D0%B1%D0%BE%D0%B6%D0%B4%D0%B0%D0%B2%D0%B0%D0%BD%D0%B5-%D0%B8-%D0%BE%D1%82%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5-%D0%BD%D0%B0-%D0%BB%D0%BE%D0%BF%D0%B0%D1%82%D0%BA%D0%B0%D1%82%D0%B0.jpg\"><img decoding=\"async\" src=\"https:\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEjfDp3ikd8hLosqm0E2fTAGIek-gmygRs5Sw6zdzHqSpkchNJec__G4dEW3gR2ahzuH0j99xncn_XPP1bnTOCsixD4LwBm6FWPKTrTetkdpHDwYY0bauKKs74K1d78rfNRZ156Zji0lTjdHDW_eKGIgKTKfkVbrxkdOCmFhzKv_azJfnFo69Oyi_ZfaTJQ\/w320-h170-rw\/%D0%BE%D1%81%D0%B2%D0%BE%D0%B1%D0%BE%D0%B6%D0%B4%D0%B0%D0%B2%D0%B0%D0%BD%D0%B5-%D0%B8-%D0%BE%D1%82%D0%BF%D1%83%D1%81%D0%BA%D0%B0%D0%BD%D0%B5-%D0%BD%D0%B0-%D0%BB%D0%BE%D0%BF%D0%B0%D1%82%D0%BA%D0%B0%D1%82%D0%B0.jpg\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Turn the ear to the left shoulder.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Turn your head 45\u00b0 to the right and then to the left.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can put your other hand on the head to help, but don&#8217;t push too hard, all movements should be very gentle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hold on each side for 20-30 seconds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then switch sides.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stiff neck\u00a0and sore shoulders are very familiar problems for many of the elderly and not only. The good thing is that if this pain is caused by\u00a0stress\u00a0, bad sitting habits, or lack of activity, regular stretching can not only help, but even bring lasting relief. It can help with the pain, but remember the key [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":9510,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-9509","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advices"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A therapist demonstrates a UNIQUE way to relax the cervical vertebrae - Light Recipes<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.light-recipes.top\/?p=9509\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A therapist demonstrates a UNIQUE way to relax the cervical vertebrae - Light Recipes\" \/>\n<meta property=\"og:description\" content=\"Stiff neck\u00a0and sore shoulders are very familiar problems for many of the elderly and not only. The good thing is that if this pain is caused by\u00a0stress\u00a0, bad sitting habits, or lack of activity, regular stretching can not only help, but even bring lasting relief. 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