Article content
The reasons why we have stiff shoulders, neck and back muscles are many. Sedentary work, incorrect posture, long hours working at a computer, and lack of movement. Over time the stiffness increases, the pain becomes stronger, its area grows, and it lasts longer before subsiding. Changing our habits can be crucial to prevent stiffness. A massage of the stiff areas will help us relax. Before seeking professional help, we can try some stretching exercises at home. You will see that your condition improves.
Let’s start with a stiff neck
Sitting a lot, not walking upright, and working all day at a computer result in stiff muscles in the neck and nape area. It can happen that the stiffness starts causing a headache. Painkillers won’t help us much. There are several exercises to relax. The simplest is a stretch toward the chest. We place both hands behind the head and pull the head down toward the chest. At the spot where it starts to hurt, hold for a moment. Repeat at least 5 times. Another exercise is to grasp the head with the left hand above the right ear and pull toward the shoulder. Again to the end position, and hold there for a moment. Repeat 5 – 10 times, then switch hands. You can also tilt the head to the shoulder and at the same time turn it left and right, depending on which shoulder you tilt toward.
Shoulders and back muscles
Here we have more exercises to help. The first is lifting the shoulder up as much as possible. Each shoulder at least 5 times, and repeat 3 sets. You can also try pulling the head to the chest and rolling the shoulders. That stretches the back areas as well. The range should be as large as possible. Then there’s the exercise where you extend your left arm forward, take it with your right hand at the elbow and pull it toward the chest. In the end position hold at least 10–20 seconds, and repeat 5 times. Then switch arms. A more difficult exercise is clasping the hands behind the back, joining the fingers and pulling both hands toward each other. Anyone who cannot join their hands can use a towel. Another exercise uses the wall. Rest your hand with the palm on the wall behind your body and press against the wall with the weight of your body. The chest moves away from the wall. Repeat 5 times and switch arms. A very intense exercise is stretching the front shoulder muscles. Reach your arms behind your back, interlace your fingers and push your shoulders back. Hold 30–40 seconds and repeat 5 times. Those who do not want such intensity can bend forward slightly. You can see for yourself that there are plenty of exercises to relax the muscles. However, it is better to exercise preventively, because then a similar condition of our body may not occur at all.
