HEALTH

8 Stretches to relieve stiff neck and shoulder

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Neck and shoulder tension is common for many of us. This painful condition is caused by stress, bad sitting habits, and lack of physical activity. Regular stretching exercises can make a big difference and provide long-term stress relief.

Here are some very effective stretching exercises to help relieve neck and shoulder pain.

  1. Neck roll
    This is a very effective stretch for neck tension.

How to do it: Roll up a towel and place it at the base of your head. Lower your head to the floor, relax and stay in this position for 10 minutes.

  1. Lengthen the neck clip
    This exercise stretches the back of the neck and upper back.

How to do it: Sit on a chair or the floor. Clasp your hands behind your head, lower your head, and begin to pull your chin toward your chest. Hold this position for 30-40 seconds and slowly return to the original position.

  1. Upper trapezius stretch
    This exercise continues on the neck and shoulders.

How to do it: Place your right hand behind your back and hold it with your left hand. Gently pull your hand toward your left leg and tilt your left ear toward your left shoulder. Hold this position for 20 seconds. Switch sides and repeat.

  1. Extend the shoulder strap
    This exercise extends to the sides of the neck and shoulders.

How to do it: Sit on a chair and try holding the back with one hand. Tilt your chin towards your chest and your ear towards your left shoulder. Turn your head 45 degrees to the right and then to the left. Hold this position for 20-30 seconds. Switch sides and repeat.

  1. Shoulder roll
    This movement relieves tension around your shoulders.

How to do it: Sit or stand and keep your back and neck straight. Raise the shoulders up and then bring them back down. Tuck your chin to create a double chin. Hold this position as long as possible.

  1. Arms are stretched over the body
    This movement stretches the biceps and shoulders.

How to do it: Place your feet shoulder-width apart and place your left hand on your chest. Using your right hand, bring your left arm straight above your elbow and close to your body. Hold this position for 10-20 seconds. Switch sides and repeat.

  1. Cow’s face
    This movement works many 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 and hold your left hand. Hold this position for 10 seconds. Switch sides and repeat.

  1. Double front shoulder extension
    This movement will deeply stretch your shoulders.

How to do it: Stand up straight with your hands behind your back. Raise your arms until you feel a stretch. Hold this position for 30-40 seconds. Repeat this movement 3 times.

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