RELIEVING NECK AND SHOULDER PAIN

The pectoral and latissimus dorsi muscles tend to get tights easily in usual life, from repetitive movement of the arms and shoulders, as well as from poor posture. Stretching these muscles helps to relief and prevent the pain in the upper back and neck.

F O R  T H E  P E C T O R A L  M U S C L E S :

A, Find a doorway. Bend your elbow 90 degrees and elevate your shoulder 90 degrees. Put your elbow and hands on the frame of the door, and learn forward thorough the doorway to feel the stretching in the front of your shoulder and chest ( for pectoral major).

B, Raise your shoulder higher so that your elbow is in your chin or at face level. Lean through the doorway to stretch closer to your collarbone ( for pectoral minor)

F O R  T H E  L A T I S S I M U S  D O R S I  M U S C L E S :

Kneel and bend forward reaching out with your hands. Keep your buttocks resting on your feet and lower your head to the ground. Move one arm toward to the other side to feel stretching in the latissimus dorsi.