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A stiff neck and aching shoulders are very familiar 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 regularity – it is exactly that which 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.
- Stay in this position for about 10 minutes – if you don’t feel pain, if it starts to hurt, stop the movement.
Neck release
- This exercise provides deep relief for the back of the neck and the upper back.
- Start by sitting comfortably on a chair.
- Hands behind your head.
- Gently pull your head down, bringing your chin toward your chest.
- Hold for 30-40 seconds, 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, then slowly raise 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 hand 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 the shoulders.
- Start 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 toward 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 don’t push too hard, all movements should be very gentle.
- Hold on each side for 20-30 seconds and then switch sides.
A Czech reflex therapist will demonstrate how to release the cervical spine using reflex point massage
If you’ve already tried everything and yet your cervical spine problems keep recurring and returning, you might decide to try this method. In it, the Czech therapist will show you how to release the cervical spine using reflex point massage.
