Brueggers Stretch

Brueggers Stretch Posistion

Poor posture is one of the most common source of back and neck pain among our society today.  Check your own posture right now.  It is easy to find ourselves slowly slump forward as we sit. This forward posture adds stress to the muscles in your neck and back.  The muscles in our neck and back struggle to fight against gravity and the additional postural stress all day.  Those muscles may begin to feel sore, knotted, and tired.  The muscles on your chest (pectoralis minor mostly) and front of your neck (SCM) become tight and sore too.  Brueggers Stretch will help with all this.

Take Mini-Breaks

If you work at a desk or sit in a chair most of the day, you need to take mini-breaks (micro-breaks) throughout the day.  Mini-breaks should be taken BEFORE you begin to feel sore.  The best relief will come if you take a 10-15 second break (2-3 deep breaths) every 30 minutes or so.  A great stretch to counter the soreness you may feel is called Brueggers Stretch Position.  (Pronounced: BROO – gers) Studies have shown that Bruegger’s will help reduce tension, improve posture, and even improve breathing within a few weeks of practice.  Brugger’s can be done sitting or standing.

How to: Brueggers Stretch

Sitting

  • Sit at the edge of your chair
  • Slightly spread your knees apart and point your toes out
  • Sit up tall, imagine a string lifting your breast bone (sternum) straight into the air
  • Rest your weight on your legs and sit bones to relax your back and abdomen
  • Rest your hands, palms-up, on your thighs
  • Squeeze your shoulder blades together No shoulder shrugging allowed!
  • Suck your chin into your neck (keep your head looking forward and held high)
  • Hold for 10-15 seconds or about 3 deep breaths

 

Standing

  • Stand up tall, imagine a string lifting your breast bone (sternum) straight into the air
  • Slightly spread your legs apart and point your toes out
  • Draw your belly into towards your spine
  • Bring your hands back and away from your bodywith palms up
  • Squeeze your shoulder blades together No shoulder shrugging allowed!
  • Suck your chin into your neck (keep your head looking forward and held high)
  • Hold for 10-15 seconds or about 3 deep breaths

 

pain free gardening bruggers stretch
Stretch the hands back, palms up as far as you can go.
pain free gardening bruggers stretch
Retract your chin into your neck. Hold for 3 deep breaths or about 20 seconds.

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