10 simple exercises to relieve tension in the neck and shoulders

If you work in an office and constantly sit at a computer in the “hunchback from Notre Dame” pose (aka “King Koschei languishes over gold”), then, alas, you probably know very unpleasant sensations in the neck and shoulders: spasms, pulling dull pain, “stone” muscles, shootings somewhere in the region of the upper vertebrae. The same thing gradually begins if you just move a little, sleep on an uncomfortable pillow, etc. It is quite possible that you, having long been accustomed to such things (“It’s nothing, it’s an everyday thing!”), Don’t even pay attention to them, and even more so, you’re not going to tell the doctor about it. But, in fact, it’s worth starting to worry: in the neck area there are 4 main arteries and 8 large nerves, as well as the spinal canal, which are directly involved in the metabolism in our “upper floor” and providing the brain with oxygen. And if something is wrong with them, hello, constant headaches, scoliosis, osteochondrosis and other chronic and intractable sores. So let’s not start the problem, but try to start fighting it, at least, for starters, with the help of a few simple exercises (many of which, by the way, can even be performed at the workplace).

Attention! Do all exercises slowly and carefully – do not overdo it, this is also bad.

10 Pose “thread in a needle”

If the main muscle pains that you experience are in the upper back (somewhere between the shoulder blades), then try the following simple stretch, it will relieve tension in this area. Get down on all fours on the gymnastic mat, stretch your right hand forward and down, and with your left stretch as far as possible to the right into the “window” between your knees and your right hand. At the same time, gradually “twist” the torso so that your head eventually touches the mat. Freeze in this position for 30-40 seconds. Now do the same on the other side. We remind you again – move very gently and smoothly!

9. Occipital ridge

A simple stretch that will still help you relieve tension in your neck and the very top of your shoulders. Take a soft towel and roll it into a neat roll. Lie on your back (preferably with your head slightly outside the sofa, couch, etc.), place a cushion under the base of your skull. Now just tilt your head back, close your eyes and relax all your muscles. Rest 10-15 minutes.

8. Shoulder rotation

The simplest exercise, familiar to many, perhaps even from kindergarten. It perfectly eliminates pulling pains in the shoulders. Stand or sit (this is more convenient for anyone), straightening your back, and start raising and lowering your shoulders at the same time or in turn (very smoothly, without sharp jerks!), – as high and low as you can. Now make your shoulders (again – simultaneously or in turn) rotational circular movements. At the same time, press your head tightly to your chest (let it turn out a “double chin”). And now repeat the same thing again, but already stretching your neck as much as possible and lifting your chin up.

7. Lateral tilt of the head

And now let’s slightly stretch the sides of the neck. Again, sitting or standing you will perform the exercise – it’s up to you. The main thing is that the back should be straight. Just raise your right hand up and put it on top of your head (so that it touches your left ear). We relax the right shoulder as much as possible and gently pull the head towards it, so that it “fits” comfortably. In no case do we put pressure on it (the head should fall on the shoulder itself under the weight of the arm). We remain in this position for a minute or two. We very smoothly return the head to its original position. And now in the same way – in the other direction.

6. Stretching the arms over the shoulders

Another stretch, this time for the arms and shoulders. Stand up straight, legs slightly apart. We stretch the left hand to the right side, and with the right hand we take it by the elbow and gently and smoothly pull it in the same direction as far as possible until the left hand is pressed tightly against the body. Freeze for 20-30 seconds. Now do the exercise on the other side.

5. Stretching the neck with hands

To relieve the pulling sensations in your neck and upper back, try this stretch. Sit comfortably on a chair (legs together) or on the floor (here the legs can be extended or folded “in Turkish”), straighten your back. Now put your hands (hands – in the “lock”) on your neck and gently, slowly and gently press on your head so that your chin, in the end, is firmly pressed to your chest (try not to hunch over!). Hold the pose for 30-40 seconds. You can repeat this exercise several times.

4. Elevator scapulae stretch

And a little more work on the muscles of the shoulders and the sides of the neck. Sit on a chair (or better, on a stool, since it has no back, which can interfere with the exercise) and grab it from behind with your right hand. Now gently tilt your head to the left and down (so that your ear touches your left shoulder, and your chin is almost pressed against your chest). Place your left hand on your head, slowly and carefully turn your neck left-back and right-forward about 45 °, guiding it a little with your hand. At the extreme points, linger for a few seconds. Now repeat, but – tilting your head to the right and down and holding on to the chair with your left hand.

3. Stretch for arms and shoulders against the wall

Another exercise to reduce discomfort in the shoulder area. Standing facing the wall, extend your left arm so that it (from the palm to the shoulder) is in contact with the wall. Now press your left shoulder closer and begin to smoothly turn your torso away from the wall, very gently stretching your shoulder and forearm. With your right hand, hold on to the wall, helping yourself. Now do the same with the right shoulder and forearm.

2. Stretching for the trapezius muscles

This stretch is also good for relaxing both the muscles of the neck and the shoulders. You can perform it both standing and sitting (but standing still is more convenient). We grab the wrist of our left hand behind our back with our right hand and carefully pull it to the right and down (or, you can, to the right and back) as far as possible. At the same time, we slowly but strongly tilt our head to the right shoulder (so that the lateral surface of the neck on the left stretches very noticeably). We freeze in this position for 20-30 seconds. Now repeat the exercise on the other side. By the way, you can try to perform it, holding your hands not behind, but in front of you. So you stretch, in fact, the same muscles, only from a different angle.

1. Cow Head Pose

When performing this exercise, many muscles are involved at once, but first of all, the muscles of the shoulders. Raise your right arm bent at the elbow up, bringing it behind your back. Stretch your left hand behind your back towards her. Interlock your fingers, fix this position for 10 seconds. And now do the same, but on the contrary – the left hand is on top, the right is on the bottom. If you are not so flexible and you can’t manage to clasp your hands behind your back, make it easier for yourself by holding a towel in your upper hand and pulling it slightly (softly) with your lower hand.