Tired of chronic neck and shoulder tension? You are not alone. Hours spent hunched over screens can lead to stiffness, pain and even debilitating headaches. But fear not! Incorporating targeted stretching into your daily routine can provide significant relief (1).
Let’s explore effective stretches to release tension, improve posture, and restore comfort to your neck and shoulders.
5 Neck and shoulder stretches
You should aim to complete 10 repetitions of each stretch, holding each stretch for 10 seconds, on each side of the body, once a day (unless otherwise indicated).
If you are suffering from very severe neck pain that does not feel like a simple pain, be sure to contact your doctor for an evaluation.
1. Release neck extension
This exercise provides a gentle release of the back muscles of the neck. If you feel uncomfortable with this movement, you may consider reducing the size of the towel or skipping this movement altogether.
How to perform:
- Roll a towel into a small, cylindrical shape.
- Next, lie on your back so that the top of your neck rests on the towel.
- You should stay in this position for 5-10 minutes, once a day.
- Be sure to keep track of how you feel while in this position. Some people may become dizzy in this extended pose. If this happens to you, you should seek medical evaluation.
2. Seated chin-to-chest stretch
By using your hands to assist with this stretch, you can increase the tension. However, be careful not to “extend”. You should aim for a feeling of mild discomfort during each stretch you perform.
The seated chin-to-chest stretch is a great one that can be easily performed at the desk during a short break.
How to perform:
- In a seated position, place both hands behind your head, clasping your fingers together.
- Gently pull down so your chin comes closer to your chest.
- At this point, you will begin to feel a stretch in the back of your neck and upper shoulder area.
- Once you reach a point of mild discomfort, hold for 10 seconds and repeat 10 times per session, once a day.
3. Lateral neck flexion stretch
The muscles that run down both sides of your neck can become very tight and painful. By relaxing these structures with regular stretching exercises, you can prevent and treat many different types of neck pain.
How to perform:
- In a sitting position, take a perfectly straight posture of the spine.
- Then bend your right ear towards your right shoulder.
- If you don’t feel a stretch in this position, place your right hand on the left temple and gently increase the pressure to further the stretch.
- Hold this position for 10 seconds and repeat 10 times on each side, once a day.
4. Stretch back from the top of the trap
The trapezius muscles are large, complex structures. For many reasons, these muscles become extremely tight and cause problems for people.
This stretch will fully lengthen the upper traps so you can release tension in your neck and shoulders.
How to perform:
- Start in a seated position, with your back and neck straight.
- Reach your left arm behind your back and grasp your left wrist with your right hand.
- After doing this, bend your right ear towards your right shoulder.
- Hold this position for 10 seconds and repeat 10 times on each side, once a day.
5. Levator scapula release
Inside the neck, there are many different muscles that are all located close to each other. The levator scapula is one such muscle that connects the neck to the shoulder blade.
Tightness in this muscle is very common. Fortunately, it’s easy to release this muscle with the following stretch.
How to perform:
- Start in a seated position, with your back and neck straight.
- Next, rotate your head to the left and then bend your head down towards your left armpit.
- If you don’t feel much of a stretch, you can use your left hand to push the stretch further.
- Hold this position for 10 seconds and repeat 10 times per side, daily.
Conclusion
If you have shoulder pain, neck tightness, or other similar problems, this stretching program is perfect for you! Try these moves and see what you think!
