Reducing neck and shoulder tension through regular stretching sessions is one of the best ways to avoid stress-related strain. Stretching is especially essential if you spend long hours sitting.
Exercise to alleviate tension in your neck is often the best solution, such as stretching, neck rolls or other movements that strengthen postural muscles of both neck and shoulders.
1. Shoulder Rolls
Shoulder rolls are an easy stretching exercise you can perform anytime, anywhere to relieve neck and shoulder tension. Furthermore, they help improve posture as they allow nutrient-rich blood to travel to tight muscles in your neck area.
Start this simple stretch by standing or sitting tall with an upright chest, neutral spine and engaged core. Pull back your shoulders while keeping your head facing forward while shrugging them as high toward your ears without hunching back or protrusion of neck.
Next, slowly roll your shoulders forward and backward while trying to squeeze together your shoulder blades and maintain proper form and control. Do this several times. Focus on maintaining proper form and control.
Weighted exercise may or may not be beneficial, depending on your level of strength and mobility. When choosing weights for this workout, be careful only to use light ones so as not to worsen any pinched nerves or injuries that exist.
To maximize its benefits, take your time when stretching, taking it slowly and carefully. Overstretching can cause pain or injury if done too quickly.
Before engaging in any new stretches or exercises for a neck injury, consult with your healthcare provider first. They can give specific instructions and advice about how best to carry them out safely.
Head tilts can also provide relief from shoulder and neck tension. Start with your chin on your chest, tilt forward then backward, do this for several seconds then switch sides.
Arm circles can also help increase shoulder joint mobility. This purely bodyweight exercise can be performed while in an incline plank position or on hands and knees, and provides a great prelude for performing scapular rolls while hanging from a pull up bar.
2. Neck Rolls
The neck can often go overlooked during stretching routines, yet its importance in supporting head, shoulders and upper back cannot be understated.
Exercise designed to ease neck and shoulder tension can improve posture while alleviating symptoms of long-term pain, says Helen Goldstein, DPT, NASM-CPT from FlexIt Physical Therapy. These exercises may also help maintain or extend range of motion for your neck.
She suggests doing this exercise at least once daily; she states it will strengthen muscles and increase flexibility.
Begin by sitting tall, with shoulders down and back neutral. Brace your core to maintain this position by pulling shoulders backward and down, maintaining this alignment throughout.
Next, tilt your head slightly right. Hold here for several seconds before switching sides and repeating this exercise on both sides.
Start slowly and repeat this stretch several times per day until it feels comfortable to you. If any pain arises, stop or modify your movement accordingly.
Goldstein suggests doing the neck roll exercise every half an hour while working at your computer or on the couch to relieve tight neck muscles.
Before trying the neck roll, consult with a health care provider if you have been recently injured or suffer from any chronic health conditions – this is particularly important if you suffer from neck problems or disc issues, notes Sheridan.
Wall stretches are another effective exercise to reduce tension in the neck and upper back. According to Matoska, this simple stretching exercise helps restore normal lordotic cervical curve and promote healing.
3. Shoulder Stretches
Shoulder stretches are an effective way to relieve neck and shoulder tension. They work by relaxing tightness associated with this common condition while simultaneously protecting muscles by limiting overuse in this region.
Before stretching, it’s wise to warm up your shoulder muscles by engaging in physical activities that increase the flow of blood and oxygen to that area, according to Joanne Safran-Norton, M.P.T., an assistant professor of physical therapy at University of California Los Angeles. These can include taking a quick walk, pumping your arms or doing light swimming exercises.
When stretching, stand with feet shoulder-width apart and hands in front of you. Slowly rotate shoulders from side to side while keeping upper back straight; hold this stretch for approximately 10-20 seconds on one side before switching sides.
If you are suffering from rotator cuff pain, Jessica Candy of Peak Physiotherapy and Performance in New York City recommends this effective stretch to ease it and loosen your entire shoulder, according to MPT Jessica Candy.
Thread the needle exercise is another effective stretch that may provide relief from rotator cuff pain. Although initially challenging, this stretch can serve as an invaluable gauge to pinpoint areas needing work in your shoulder, according to Sheppard.
Many of us suffer from neck and shoulder pain as a result of sitting for too long in chairs or at computers; to help alleviate stress and tension build-up, it may be beneficial to stretch our shoulders and neck daily in order to alleviate pain.
4. Upper Back Stretches
The upper back is an intricate region of the spine encompassing neck, shoulders, and ribs that may become painful or dysfunctional due to injury, illness or lack of exercise.
Spending just a few minutes stretching your upper back can help prevent and alleviate pain in this area, while strengthening spine muscles and improving posture at the same time.
Start by lying on your side with knees bent, arms extended out in front of you with palms together, palms together. For added support, place a yoga block under your head.
Now, gently lift your head and chest off of the floor and hold for 15-30 seconds before relaxing into a more comfortable position.
Sit in a chair, and rest your right side against the back of its seat – this exercise is great when sitting for extended periods.
Repeat this position on your left side for several reps before switching sides.
This exercise’s objective is to stretch out your lats – muscles that support both your back and shoulders that can become tight or tense through repetitive movement.
One effective way to loosen your lats is through side stretches. Simply grab your arm with one hand and pull towards the opposite shoulder for 20-30 seconds, using your other hand as needed to apply pressure directly onto the muscle for deeper stretching effects.
5. Shoulder Stretches
Stretching can help relieve tightness in your neck and shoulder area, and improve posture to prevent future injury or pain. Stretches targeting shoulders may even help protect them against future pain or injuries in the future.
Shoulders and upper back are essential components of movement; however, as we age or develop poor posture they can become overused. Shoulder stretches can help increase flexibility while decreasing muscle stiffness according to Jo-Ann Safran-Norton of Physical Therapy of New York City.
She advises stretching your shoulders three to seven times each week, employing both static stretching – moving arms in an intentional but unsteady fashion without holding positions – and dynamic stretches such as rolling your shoulders forward and back.
One type of stretch involves standing tall with your hands behind you and rolling them forward so that you feel a stretch in both chest and biceps. Take a big breath as you enter into this stretch; hold for at least 30 seconds, she suggests.
Candy suggests an additional variation of this exercise that involves sitting or lying down with your back against a wall – this should help ease pain in the lower neck and shoulder area, she states.
This stretch also helps strengthen the latissimus dorsi, the large V-shaped muscles running down your back, as well as help prevent shoulder rotator cuff tears which are one of the most prevalent injuries among people over 40 years of age.
This simple yet effective shoulder stretch can be done anywhere – car, work or otherwise! It targets both the latissimus dorsi and trapezius muscles while strengthening your back muscles for improved posture.