Jun 24, 2022

If you do experience pain whilst on holiday & do not have access to a physiotherapist, don't worry! Today we share some techniques that only requires yourself and a bath towel from your accommodation. 😉

1️⃣ Gentle stretches
a) side stretch
b) side stretch with rotation.
When your head tilts/turns to the left, you are stretching the right side of your neck, and vice versa. Keep opposite hand under thigh for a deeper stretch.
10 secs x 10 each, you may do more on one side if only one side is aching

2️⃣ Seated chin tucks. Keep your head neutral & keep eyes facing forwards.
10 secs x 10

3️⃣ Self mobilization with towel for limited/stiff neck rotation.
Cross your hands over, making sure the hand on top is the same side of the direction you want to rotate to. Keep the edge of the towel just under the base of your skull. Pull the towel to help you get into end range rotation with less pain.
10 secs x 10 each

4️⃣ Self mobilization with towel for limited/stiff neck extension. Keep towel under the base of your skull. Pull the towel to help you achieve better extension with less pain.
10 secs x 10 each

5️⃣ Gently massage the sore & achy muscles, 5-10 mins

This is in no way an exhaustive list of techniques to manage neck aches or stiffness as we have not exactly assessed your condition. Always check in with your physiotherapist if you are unsure, or review with them when you return from your trip. 😊

DM or contact us at 62620970 / 82182905 for more information! Enjoy your holiday!🧳🌏

#holiday #trip #vacation #ache #pain #injury #neck #shoulder #stiff #tip #physio #physicaltherapy #covid #health #exercise #physiotherapy #PhysioSports #singaporephysio #singapore #SGphysio #fitnessSG #joint #muscle #sprain #mobility #strain #stretch #rehab

Phone:
62620970
Address:
8 Sinaran Drive, Novena Specialist Center, #04-08 Singapore 307470
Hours:
Monday - Friday: 8:00 am - 6:00 pm Tuesday - Thursday: 8:00 am - 8:00 pm Wednesday: 8:00 am - 5:00 pm Saturday: 8:00 am - 3:00 pm
Turn your Facebook Page into a website, instantly.

Try now for 14 days FREE

No credit card required, unsubscribe at any time. pagevamp.com

Contact Us