The tension in the neck and shoulders is a very common issue for many of us. This painful condition is caused by stress, bad sitting habits, or lack of physical activity. The regular stretching can make a big difference and even give you permanent relief for the tension.
Here are a few very effective stretches that can help you relieve neck and shoulder pain.
1. Neck roll
This is a very effective stretch to relieve your neck tension.
How to do it: Roll a towel and place it at the base of your head. Let your head fall back toward the floor and relax.Stay in this position for about 10 minutes.
2. Clasping neck stretch
This exercise stretches the back of your neck and your upper back.
How to do it: Sit in a chair or on the floor. Clasp your hands behind your head and start pulling your head down bringing the chin toward the chest. Hold this position for 30-40 seconds, and then slowly return to the initial position.
3. Upper trapezius stretch
This exercise stretches the neck and the shoulders.
How to do it: Put your right arm behind you and grab it with your left hand. Pull the hand gently toward your left foot, and then tilt your left ear toward your left shoulder. Hold this position for 20 seconds. Switch the sides and repeat.
4. Levator scapulae stretch
This exercise stretches the side of the neck and the shoulders.
How to do it: Sit on a chair and try to hold it from behind with one hand. Tip your chin toward the chest and tip your ear toward your left shoulder. Rotate your head 45° to the right and then to the left. Hold this position for 20-30 seconds. Switch the sides and repeat.
5. Shoulders roll
This movement releases tension around your shoulders.
How to do it: Sit or stand and keep the back and neck straight. Lift the shoulders up and then roll them back and down. Keep the chin tucked, making a double-chin. Hols this position as long as you can.
6. Cross-body arm stretch
This movement stretches your biceps and shoulders.
How to do it: Stand with your feet shoulder width apart and cross your left arm across your chest. Use your right hand to pull your left arm just above the elbow closer to your body. Hold this position for 10-20 seconds. Switch the sides and repeat.
7. Cow-face pose
This movement stretches multiple muscles, including the shoulders.
How to do it: Raise your left arm straight, then bend it, and bring it behind your head. Bring your right hand behind your back, reach up, and grab your left hand. Hold this position for 10 seconds. Switch the sides and repeat.
8. Double anterior shoulder stretch
This movement stretches your shoulders deeply.
How to do it: Stand up straight and clasp your hands behind your back. Raise your arms up until you feel a stretch. Hold this position for 30-40 seconds. Repeat this movement 3 times.