June 8, 2020

Simple Stretches For Your Neck, Lower Back And Hip

Some of us have experienced stiffness and pain in our necks and lower back, especially from working at home or at the office and spending a majority of the time at our computers and mobile phones. In this article, massage therapist Cassie shares some simple stretching exercises that can help to relieve the tightness in your body. These stretches can be done easily on your bed or just anywhere in your house.

4 Simple stretches for stiff neck


  • Tilt head downwards and hold
  • Feel the stretch on the back of your neck
  • Use two fingers on the upper head and pull downward lightly for a deeper stretch


  • Tilt head upward. Feel the stretch on the front neck

  • Hold centre of chest with one hand and tilt head upward to feel a deeper stretch


  • Place arm behind back. Use the other hand to draw head downward towards the armpit
  • Feel the stretch on the back of the neck


  • Turn head to the side as far as you can. Repeat on the other side
  • Feel the stretch on front side of neck.
  • Hold each stretch for 5 – 10 seconds
  • Repeat each set 3 - 4 times

4 simple stretches for lower back and hip pain


  • Start on your hands and knees, align your arms straight under your shoulders and your knees under your hips
  • On the inhale, drop stomach and arch back to lift tailbone and chest towards the ceiling, look up
  • On the exhale, pull navel to spine, tuck your chin and pelvis towards navel to round the spine
  • Repeat for 1 minute or until you feel comfortably stretched


  • Start in a table top position, knees out wide and bring your toes to touch
  • Sit your hips back on your heels and stretch out your hands, resting your forehead down
  • Close your eyes and relax for 30 seconds to 1 minute


  • Start with a table top position on your hands and knees
  • Step right foot outside of the right hand, heel-toe the foot forward and out a couple of inches, turn the toes out at a 45 degree angle
  • Press hip down, feel the stretch through the front of the left hip flexor
  • Hold for 30 seconds and switch sides.


  • Lie down with your knees bent and your feet on the ground
  • Cross your right ankle over your left thigh, pick up your left foot and loop your right arm between your legs, hug the leg in towards your body to feel the stretch in the outer right hip
  • Hold for 30 seconds and switch sides

Let's get to stretching!

With all that is going on and the increased hours of staying glued to our electronic devices,  take some time and give these stretches a try amidst your busy days stuck at the desk and your body will thank you for it! 

Visit us at UFIT Clinic 

About the author


Cassie is our Massage Therapist who is a firm believer that everyone, athletes or not, can benefit from a sports massage. Cassandra took up running in 2015 to shed off the stubborn post-baby weight. Running has not only helped her to lose weight, it has also ignited her passion in the sport. She travels regularly for mountain trail races and loves meeting new friends during the races. As a therapist, she works with many runners who would see her for their pre and post races. She gets her job satisfaction when her patients tell her they feel better, lighter and feel like flying instead of running after the sports massage.

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