Different Ways to Relieve Neck Pain and Shoulder Tension

Your neck and shoulder is often neglected when it comes to stretching. These two regions are often the target when it comes to muscle tensions especially when you’ve been sitting at your desk all day or when you’re constantly on your phone.

Ignoring the tightness on your neck and shoulder can be a source of pain and affect your performance through a limited range of motion, poor posture and even tension headaches. But don’t worry! Here are some stretches you can do to relieve neck pain and shoulder tension.

 Assisted Neck Pull

Assisted Neck Pull

Photo courtesy by https://www.verywellhealth.com

Place your hands on the base of your neck with your elbows called attention to the sides. Stand up tall and take a full breath, and afterward breathe out as you drop your chin towards your chest, pulling your elbows down towards the floor. Permit the heaviness of your hands and arms to overload your head further, and take a couple of full breaths here.

 Shoulder Roll

Shoulder Roll

Photo courtesy by Cancer Research UK, 2004

Stand straight with your arms at the side and with your feet width apart. Slowly rotate your shoulder forward, then backward. Repeat the process until the set is complete. Make sure that you move in full range motion. 

 Cow Face Pose 

Cow Face Position

Photo courtesy by YogaInternational.com
Sit up straight while stacking your knees on top of each other and clasp your hands behind your back. Prevent your head from tilting forward by pressing the back of your head on your left arm. Repeat the movement on the other side. 

 Anterior Shoulder Stretch 

Anterior Shoulder Stretch

Photo courtesy by VeryWellFit.com

Join your hands behind your lower back. Lift your clasped hands, keeping your elbows straight and make sure it is away from your back/body. Don't stretch to the point of pain. Stretch for 15 to 30 seconds.

 Cross-body shoulder stretch

Cross boy shoulder stretch
Photo Courtesy by self.com

Start by standing or sitting tall. Have one arm over your elbow with your other hand, and pull it over your body toward your chest until you feel a stretch in your shoulder. Make a point to keep your elbow underneath the shoulder stature. Hold for at any rate 30 seconds and afterward repeat on the opposite side.

Most of these exercises are simple and easy to do. Don’t forget to massage and stretch your neck and shoulders in order to avoid muscle tensions.

 

References: 

https://www.nbcnews.com/better/lifestyle/5-stretches-will-relieve-neck-pain-tension-ncna1033846

https://www.thehealthrays.com/8-different-ways-to-relieve-stiff-neck-and-shoulder-tension/

https://www.active.com/fitness/articles/7-ways-to-relieve-neck-and-shoulder-tension/slide-3