Muscle tension can strike anywhere and anytime and your shoulder and neck is a very regular target. The causes can be an injury to the muscles in the neck that support your head. The spine starts from the neck and can also be a source of pain caused by degenerative changes to the cervical spine. The pain can be slow or sudden. You can wake with tense and painful muscles after sleeping in an odd position or you can injure or strain your neck while exercising.
The most flexible joint in the body is the shoulder and is involved in a number of activities. Muscle tear, osteoarthritis, and tendonitis are some of the several causes of shoulder pain. Lifting heavy objects or lifting them the incorrect way and cold shoulders also cause painful shoulders.
You can alleviate your neck or shoulder pain with these effective stretches.
Neck Roll
It is a simple, safe, gentle and effective exercise to relieve tension in your neck.
Go for it:
Just roll a soft towel. Place it behind the neck where it meets the neck. Allow your head to sink back towards the ground and then relax. Hold the position for 10 minutes.
The Clasping Neck Stretch
It stretches the upper back and the rear part of the neck.
Go for it:
Place a chair on the ground and sit on it. Join your hands together just below your head just where it joins the neck and gently start pulling the head down so that the chin almost touches the chest. Stay in that position for about 45 seconds and gradually revert to the starting position.
Stretching The Upper Trapezius
This exercise benefits both the shoulders and neck.
Go for it:
Place your right hand behind the back. Grasp the right hand with the left hand and pull it more towards the left side. Now tilt your head slowly to the left until the left ear is almost in line with the left shoulder. Gently lower your chin and stay in that position for 10-15 seconds. Relax as you bring your head back to the neutral position. Repeat the exercise in the opposite direction. Repeat this complete cycle thrice.
Levator Scapulae Stretch
Here is the best neck stretch that benefits the muscles that attach to the shoulder blade from the neck.
Go for it:
Grasp the left side of the seat of your chair with your left hand. Keep your spine upright and bend your chin towards your chest. Tip your head towards the right, looking at your armpit until you can feel a pull along the left side of the neck. Stay for about 30 seconds. Repeat with your right hand and do the whole cycle three times.
Shoulder Roll
This simple exercise increases a range of motion in the shoulders and upper back improves posture and releases throat tension.
Go For It:
Stand straight with your arms at your sides. Slowly rotate your shoulders forward, starting with small circles. Increase the diameter of the rotation circle with each breath until you move smoothly through the full range of motion. Repeat the movement in a backward motion until the set is complete
Cross-Body Arm Stretch
Stretch your shoulders and biceps with this movement.
Go for it:
Grab one arm above your elbow with your opposite hand and pull it across your body towards the chest until you feel a stretch in your shoulder. Ensure your elbow stays below the height of your shoulder. Hold for 30 seconds and repeat on the other side.
Cow Face Pose
Cow face pose stretches the hips, ankles, shoulders, arms, and chest.
Go For It
Slide your knees placing the right knee directly over the left. Then separate your feet and sit between them. Raise your left art straight towards the ceiling. Bend it at the elbow to bring the hand to the back of the neck. Now lift your right arm out to the right and bring the arm up to the center of the back. Join both hands at the back. Draw both elbows towards the center and prevent your head from tilting forward by pressing the back of your head into your left arm. Repeat on the other side.
Double Anterior Shoulder Stretch
For those who spend long hours hunched over a computer, stretching your shoulder can feel good. It also improves your posture.
Go for it:
Join your hands behind the lower back. Slowly lift your clasped hands, keeping your elbows straight and away from your body. Stay upright. Hold for about 40 seconds.
These exercises are very effective and work on your neck and shoulder pain almost immediately.
Happy exercising!