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A stiff neck and tight shoulders are problems that many of us know very well.
The good news is that if this pain is caused by stress, poor sitting habits or lack of activity, regular stretching can be very helpful, and may even bring you lasting relief.
The keyword here is regularity. Consistency is the key to success.
We have found for you several very effective stretching exercises that can help with neck and shoulder pain.
1. Neck extension
This is a very gentle stretch to reduce tension around the neck.
- roll up a towel;
- place it under your nape;
- let your head drop down toward the floor and relax;
- hold this position for about 10 minutes, until any pain subsides.
2. Neck stretch with hands
This exercise provides a deep stretch of the back of the neck and upper back.
- First, sit comfortably on a chair or on the floor;
- place your hands behind your head;
- gently pull your head down so that your chin touches your chest;
- Hold for 30 – 40 seconds, then slowly return your head to the starting position and release your hands.
3. Side neck stretch
This stretch targets the sides of your neck.
- Sit comfortably on a chair or on the floor;
- place your right hand on the crown of your head and gently pull it to the right;
- keep your back straight and your shoulders relaxed;
- Hold for 30 – 40 seconds, then slowly lift your head back to the starting position;
- Repeat on the other side.
4. Upper trapezius stretch
This stretch focuses on the neck and shoulders.
- Begin by placing your right hand behind your back and grasp it with your left hand;
- gently pull the arm toward your left leg;
- tilt your head so your left ear moves toward your left shoulder;
- Hold for 20 seconds, then repeat on the other side.
- You can also do the same stretch by holding your hands in front of you. This will effectively stretch the upper trapezius muscle, but from a slightly different angle.
5. Levator scapulae stretch
This stretch targets the side of the neck and the shoulders.
- First, sit on a chair and grab the back of the chair with one hand;
- tuck your chin to your chest and lean with your ear toward your left shoulder;
- Turn your head 45⁰ to the right and then to the left. You can assist by placing your other hand on your head, but don’t force it; all movements should be very gentle;
- Hold the position for 20 – 30 seconds on each side, then switch sides.
