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Stiff neck and sore shoulders are very common problems for many of us. The good thing is that if this pain is caused by stress, poor sitting habits, or lack of activity, regular stretching can not only help but even bring lasting relief. They can help you with the pain, but don’t forget, the key word is consistency – that is the secret to lasting success.
Neck release
Roll up a towel.
Place it under your neck.
Let your head drop toward the floor and relax.
Remain in this position for about 10 minutes – if you do not feel pain; if it starts to hurt, stop the movement.
Neck release
This exercise provides deep relief to the back of the neck and upper back.
Start by sitting comfortably on a chair.
Hands behind your head.
Gently pull your head down with your chin toward your chest.
Hold for 30-40 seconds and then slowly return your head to the starting position and release your hands.
Side of the neck
Sit on a mat on the floor or on a chair.
Place your right hand on the top of your head and gently pull it to the right.
Keep your back straight and your shoulders relaxed.
Hold for 30-40 seconds and then slowly lift your head back to the starting position.
Repeat on the other side.
Upper trapezius muscle
This stretch involves the neck and shoulders.
Start by placing your right arm behind you and grabbing it with your left hand.
Gently pull the arm toward your left leg.
Tilt your left ear toward your left shoulder.
Hold for 20 seconds and repeat on the other side.
Shoulder blade release
This movement targets the side of the neck and shoulders.
Begin by sitting on a chair and holding the back of the chair with one hand.
Tilt your chin toward your chest and turn your ear to your left shoulder.
Turn your head 45 ° to the right and then to the left. You can place your other hand on your head to help it, but do not press too hard — all movements should be very gentle.
Hold on each side for 20-30 seconds and then switch sides.
Czech reflexologist demonstrates how to release the cervical spine using reflex point massage
If you’ve already tried everything and yet problems with your cervical spine keep recurring and returning, you might decide to try this method. A Czech therapist will guide you through how to release the cervical spine using reflex point massage.
