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Couch Stretches to Try!

Spending too much time sitting or lying on the couch can cause more pain than relaxation. First, there’s the fact that your body won’t be supported correctly while you’re slumped in the cushions. Then there’s the fact that sitting for too long causes the supporting muscles around the spine and pelvis to deactivate, which leads to chronic back pain. HSS Brooklyn rehabilitation and performance expert Asma Mohammadi has shared her expert input.

 Stretches to do while Sitting on a Couch

Chin Tuck:

This strengthens the deep neck flexor muscles.

Neck Stretch:

This stretches the levator scapulae, which starts at the top of the shoulder blade and goes to the top of the neck.

Mid-Back Extension:

This stretches the thoracic spine, which is the upper/middle part of your spine.

Shoulder Blade Roll:

This stretch helps loosen tight shoulders.

Pelvic Tilt:

This moves the lower lumbar spine.

Ankle Circles:

This helps with the range of motion in the ankles.

Butterfly Pose:

This pose stretches out your hips and lower back. As you lengthen your spine, relax and extend your arms out in front of you for more of a stretch.


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