If I’ve sent you the link to this page, chances are that I have recommended this stretch for you to help open up the front of the body, especially through the chest and the front of the shoulders.
In this day of desk sitting and technology, the majority of clients I see who come in for remedial massage or structural integration work have the typical head forward, shoulders rounded posture. This posture is problematic because it can create tension and pain in the back, shoulders and neck. And that’s where most people feel it so assume that’s where the problem is.
I love this stretch because its easy to do, and that makes it doable. For most people, in the evening when watching TV or winding down for bed can be a great time to do this. To start with you may only be able to do it for 3-5 minutes, and that’s ok! As long as you do it consistently, every day. Chances are, if you’re shoulders are pulled forward and down, or your head is drawn forward, it’s something that has been building consistently over many years - and so it will take time to counteract this. And, once things are aligned a bit better - this can be a great way to help prevent the problem in future.
How to do the stretch:
1. Use either a rolled up yoga mat or a half foam roller for this. Either works, it depends on how much of a stretch you need. For many, rolling up the yoga mat can be enough to begin with. I would not recommend using a full round roller for this as it will be way too high.
2. Lie on the foam roller or yoga mat as pictured below. You will want to try and get your back nice and flat by tucking your tailbone under, and dropping your chin towards your chest a little more than is pictured below, to give you some flatness in the upper neck (but only go to where is comfortable). Have your arms out at 90 degrees (or less, if needed) with palms facing upwards. The amount of stretch and how comfortable you feel depends on where you move the arms - and you can have them wherever works for you.
3. Hold this position for however feels comfortable for you. You can start with 3-5 minutes, and then work up towards 10-15 minutes. The more time you spend at a desk or in a position which encourages your shoulders to round forward, the more important this will be for you.