Long days spent hunched over a computer screen, driving the car, or typing at a keyboard can throw your body off balance, leading to neck pain and muscle stiffness. If you maintain these positions without taking breaks, not only can it lead to neck and shoulder pain but it can also cause arm, hand, and mid-back pain along with tension headaches. You may not always have the time or money to visit the gym or yoga studios; however, there are simple stretches you can do to help prevent and correct these imbalances.
These four stretches we’re about to cover can help alleviate neck and shoulder pain, while also reversing the chronic condition over time. Perform these stretches throughout the day to restore muscles to their normal resting length, promote blood flow and release tension.
Chin-to-Chest Stretch
This is a good place to start, as it stretches the trapezium and rhomboids, which are the largest muscles in the set that keep your head from falling forward when you’re looking down. Maintain proper posture by standing or sitting up straight. Place both hands behind your head without locking your fingers. Gently push your head forward, attempting to touch your chin to your chest. Hold for 15 seconds while exhaling, then slowly return to starting position while inhaling. Do this three times or more.
Ear-to-Shoulder and Looking-Up-and-Back Stretches
The next two stretches target the tension in the side and front muscles of your neck, resulting from continuous head tilting or neck flexion. It’s best to do these in sequence on each side for symmetry. Stand or sit up straight, then reach your right arm over your head and rest fingers on your left temple area. Gently pull your head to the right as if trying to touch your ear to your shoulder. Hold for 15 seconds while exhaling. Slowly release and move your right hand’s fingers above the left eyebrow. Push diagonally upward and backward, hold for 15 seconds while exhaling, then release. Repeat the sequence three times, then switch sides.
Nose-to-Underarm Stretch
This stretch addresses tension in the levator scapulae muscle, which connects the scapula to the cervical vertebrae and elevates the scapula. This tension can cause neck stiffness, pain, and headaches. Stand or sit up straight, turn your head 45 degrees to the right, reach your right arm over your face, and hold the back of your head. Gently pull your head diagonally forward, attempting to touch your nose to your underarm. Hold for 15 seconds while exhaling. Slowly return to the starting position while inhaling. Do this three or more times, then repeat on the opposite side.
Make an effort to release tension held in the neck and shoulders multiple times every day to prevent stress-induced pain and posture problems. Incorporating these four simple stretches into your daily routine can provide immediate tension relief and pain reduction. By consistently doing these stretches over time, you can help restore the muscles in your neck and shoulders to their normal positions and maintain a pain-free balance.
