Simple Sphinx Pose /Exercise for Neck Pain & Shoulder Pain | Low Back Pain
Channel: Mobility Plus Sports Rehab
Date: 2020-08-31

Are you still struggling with nagging neck pain or shoulder pain/injury? Try the Sphinx Pose for pain relief! Keep reading below 👇

The neck and shoulder are more closely related than we think. When a shoulder injury is not properly addressed, it can lead to neck pain and vice versa! In the clinic, we treat these conditions regularly and want to share with you a simple exercise called the ‘Sphinx Exercise” to help give you relief 😅 for your neck pain or shoulder pain. We love this exercise because it addresses both your neck and shoulder complaints!
Video Outline
0:00 Intro
0:10 Set up for Prone Sphinx Pose/Exercise
0:17 Position #1 Sphinx set-up
0:29 Position #2 Sphinx Pose Holds
0:39 Position #2 Sphinx set up for low back pain

Here’s what to do:
1️⃣- Start off by laying on your belly and face down. Position your elbows up at ear level and hands in a diamond shape. Rest your forehead on the hands to start. 

2️⃣- With equal pressure, push your head then chest off the ground by pressing your elbows and forearms into the floor. Make sure to maintain a chin tuck and be tall with your spine. You should start to feel the muscles in your upper back and between the shoulder blades working! Do not hike your shoulders up to the ears as this will overwork the upper trap muscle. You want them to be relaxed throughout this exercise. 

3️⃣- If you are getting low back discomfort from arching or pubic bone tenderness from the floor, place a pillow underneath your pubic bone. You can also squeeze your glutes to take some pressure off your lower back. You should feel a good amount of core engagement as well. 

Periodically turn your head side to side to make sure that your upper trap muscles are not overactive. If it feels hard to turn your neck, it is a sign that you are overusing your upper trap muscles 💪🏽 
❗Please remember, you should NOT ❌feel more pain while doing this exercise. If you do and have questions, please STOP the exercise and give us a call!

At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back. As always, We are here for you!🧡💛💚💙

How do we do this? We do so by educating our patients with self-management strategies and providing pain relief in the office. 

Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!

Want help with your neck pain? 🩺  Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!

🤜🏼🤛🏼Give it a try! Comment below if you have any questions!

👉🏼If you like this video, make sure you give it  👍 and SHARE it with a friend who has frequent neck tightness or needs help with their shoulder pain!💪🏼

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