Neck pain has become a common phenomena. The kind of lifestyle all of us follow these days, is responsible for a lot of stress accumulation in the neck as well as the muscles around the neck. At the same time, we do not sit in the right position, when we are working at our desks the entire day. Apart from the few ergonomic changes, which you can bring about in your daily routine, it is recommended that you also do some neck and shoulder stretching exercises, to get rid of stress accumulated in the neck and shoulders. Most of these stretches do not require any kind of equipment and they can also easily be done sitting on your desk at work. Let’s see some stretches for pain relief.
Stretching Exercises to Relieve Neck and Shoulder Stress
We often do not realize the amount of work the neck and shoulder muscles have to put in. For maintaining good flexibility and to reduce tension, it is important that yoga stretches be performed regularly. When you are doing the stretches, it is important that you do not overstretch the muscles, as it can give rise to some other complications. This is especially true, when you are doing the neck stretches.
Neck Side Stretch
Sit straight in your chair, such that your back is straight. Keep looking forward, as you bend your neck towards your right shoulder. When you are doing this exercise, ensure your shoulders are not lifted. It is not necessary that your ears touch the shoulders. Stretch as far as you can. Slowly come back to the starting position and repeat the neck exercise on the left side. This stretch should be repeated 5 to 7 times on either sides.
Neck Forward and Backward Stretch
This is one of the neck stretches for stiff neck. Like in the previous stretch, keep your back straight. Slowly bend your neck in front, but keep your shoulders down. Try to reach your chin to your sternum. Gradually come back to the center and bend your neck backwards, so that your head touches the back. Repeat this stretch 5 to 7 times forward as well as backward.
This is one of the easiest shoulder stretches. Stand straight and extend your hands down straight. Slowly raise your shoulders, as though you are trying to reach the shoulders to your neck, but make sure, you do not move your neck. Lower your shoulders and repeat the exercise 8 to 10 times.
Extended Arm Shoulder Stretch
This rotator cuff stretch may seem to be a very simple shoulder stretch, however, the results of this stretch are immense. Stand straight with shoulder width distance between your feet. Extend your right arm such that it extends towards the left side. When you extend your hand, make sure you feel a little stretch on the back. Using your left hand, try to push the right hand a little further. Hold the position for a few seconds and release. Repeat the same on the other side. This shoulder exercise should be repeated 5 to 7 times on both sides.
It is one of the best stretches to relieve neck or shoulder pain. Stand straight with hip-width distance between your feet. Keep your gaze soft and bend your neck forward and try to touch your chin to your sternum, but make sure your shoulders are not lifting. Now move your neck a little further in a circular direction and try to touch your chin to your right shoulder, and then touch the back of your head to your back. Now, touch the chin to your left shoulder and slowly come back to the starting position. Repeat the same in the other direction. When you are doing this stretching exercise, you will feel the stretch both in your neck and shoulders.
You will have to do these stretches regularly to get rid of shoulder and neck pain. There is no specific time, when you can do these stretches. However, still, the best time for these exercises would be before going to bed, to be able to get rid of all the tension accumulated in the neck and shoulders, and have a good night’s sleep.