Your neck and shoulder muscles often get strained due to various reasons. It could be due to too much activity, sleeping on one side or using a hard pillow. You can feel tension in neck and shoulders if you have been working continuously in one position, like working on a computer of watching TV for a prolonged period of time.
Neck and shoulder strain can restrict your movement and it can be very irritating. You can get relief in neck and shoulder tension with some simple exercises, which can be done any time and in any position; sitting or standing.
Neck and Shoulder Tension Relief Exercises
Neck and shoulder stretching exercises give instant relief from muscle tension and it improves flexibility. You can do it two to three times a day or whenever you feel stiffness in your neck and shoulders. While sitting on your chair, raise your arms and stretch them high above your head. Keep your spine, shoulder and neck in a straight line. Stretch your arms as much as you can and stay in this position to the count 10. Relax and come back to starting position. Do it 5 times.
Stand straight with your feet placed 12 inches apart. Raise your arms and join your palms over the head. Slowly bend from the waist towards your right. Stay for 5 seconds. Straighten up and bend to the left and stay for 5 seconds. Repeat to complete 5 rounds for relief in neck and shoulder tension.
This exercise removes muscle tension in neck and shoulders. It can be done in sitting as well as standing position. Cross your arms across the chest and rotate your shoulders from back to front.
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Do it 5 times. Stop and reverse the process; rotate the shoulders from front to back. Do it 5 times. Cross your arms behind the back at waist level. Rotate the shoulders as mentioned above for equal amount of time.
Beat the Shoulders
Stand straight with your feet placed at 12 inches distance. Lift your right arm, bring it over the head and touch your left shoulder. Bring it back and lift your left arm to touch your right shoulder. Repeat the process while alternatively changing the arms. Do it 10 times on each side. It will remove stiffness from the shoulders and relieve tension.
Stand straight with your feet placed together. Rotate your arms without bending the elbows from front to back 10 -20 times. Then reverse the rotation and rotate them from back to front 10-20 times. You can rotate both the arms together or one by one according to your comfort level.
Neck rotation immensely helps to relieve tension in neck area. It is also beneficial for people suffering from problem of cervical and spondylitis. You can do this exercise in sitting or standing position. Bend your head with your chin touching the base of the neck. Very slowly rotate your neck clockwise and anti clockwise. Do it 2-3 times in each direction. If you feel any kind of discomfort while doing full rotation, then you should do half rotations for relief in neck and shoulder tension.
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