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How to Relieve Neck and Shoulder Tension with the Wall Stretch

By November 2, 2020Mobility and Yoga
Reading Time: 2 minutes
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The wall stretch can provide quick and effective relief to your shoulders and neck. It’s a great exercise to do if you’ve been sitting a lot or doing computer work.

Doing the wall stretch can even help revive you when you hit that sleepy spot in the afternoon. (I know you know what I mean!) Take a break from your work sometime today and try this stretch — you’ll feel better for it.

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How to Do the Wall Stretch:

  1. Stand facing a wall and place your hands on the wall about chest high, straight out in line with your shoulders. (Tip: The top of your fingertips will be in line with the tops of your shoulders.)
  2. Spread your fingertips and keep a slight pressure on the wall with your thumbs and index fingers.
  3. Walk your feet back and make a ninety-degree angle with your body by placing your ankles directly beneath your hips.
  4. Make sure your feet are pointed straight ahead (this will look slightly pigeon-toed) and your feet are hip-width distance apart (measured by a fist and a half between the ankles).
  5. Kick your hips back and place an arch in your lower back. Allow your back to flatten and your belly to relax.
  6. Straighten your knees and tighten your thigh muscles. Tightening the thigh muscles is a critical component and must happen for you to get the full benefit of the exercise.
  7. Keep your elbows straight and don’t let your hands slide down the wall.
  8. Breathe deep and hold this position for one minute.

Maryann Berry
At the age of 27, Maryann Berry suffered from chronic hip pain that left her in a wheelchair, even after consulting with over twenty healthcare professionals and undergoing invasive hip surgery. Today, Maryann is fully recovered and has been wheelchair free for years.

Maryann, who is currently certified as a Posture Alignment Specialist, created Realign as a way to empower others to take responsibility for their own health the same way she did. Maryann works with people one-on-one both digitally and in-person at her studio in San Diego, California.

To learn more about Maryann's programs, visit Realign Therapy. Maryann is also the founder of The Posture Workout a revolutionary online form of Posture Alignment Therapy that makes this method easily accessible for everyone.