Nowadays, in the digital era that we found ourselves in, we often tend to sit in wrong postures for long periods of time. This can make a huge impact on our health and can result in serious disorders or conditions.
Fortunately, there are numerous kinds of exercises and stretches that can reverse this process. In this article, we will cover 15 stretches that will definitely help you if you practice them on a daily basis.
The Possible Reasons Behind a Stiff Neck and Tight Shoulders
Stiff neck and tight shoulders can arise from numerous disorders that are connected to the tissues and muscles in the neck and shoulders. Usually, the reason behind a stiff neck is extremely weak neck muscles and tissues that can become more easily.
Similar to this, you can feel pain and soreness in your back and shoulders. Other reasons for these conditions are bad postures, injuries, bad sleeping position, infections and even stress from everyday life.
If the pain in your neck and shoulders doesn’t go away, it is recommended to visit and consult your doctor. Aside from that, you can try some of these stretches and you will see positive changes in a short period of time.
Exercises To Treat and Prevent Tension and Soreness
Upper Trapezius Release Exercise
A good exercise that can treat muscle fatigue and spasms. Simply position your arms on your sides and place your palms facing up. Move your shoulders up and hold the position for at least 3 seconds. Have your body completely relaxed and repeat the exercise at least 10 times.
Chin Tucks
This exercise promotes flexibility and can decrease the pressure on your spinal nerves. You can do it in a sitting posture by squeezing your shoulder blades together. Next step is to bring your chin in and make a double-chin. Hold the position for around 10 seconds before releasing. Repeat the exercise 3 times in a row and try to be as relaxed as possible
Neck Ball Squeeze and Roll
This stretch will activate your upper back muscles and it is done by laying down. Take a tennis ball or something similar and place it on your neck. Hold it with your chin and roll it.
Cross-Body Arm Stretch
If you are suffering from a sourness, this exercise can help you. Stand up and put your shoulders equally to the width of your legs. Simply move one of your hands up across your chest and stretch. Hold the position for 10 seconds and help yourself with your other arm. Repeat the exercise for around 8 times.
Straight-Arm Wall Stretch
If you are having bad posture throughout the day, this exercise can prevent further damage. Place your arm with your palm against the wall, and place your hands parallel to the floor. Simply put pressure on your shoulder, and move your chest away. Maintain the stretch for 30 to 60 seconds before changing to the other side.
Side Neck Stretch
Maintain a relaxing posture, and move your head to one side, you can push with your hand to make it more effective. Maintain the position for 20 seconds and do 3 repetitions.
Thread the Needle
Position yourself on your knees and hands and slide your left arm between right hand and right knee and have your head resting on the floor. Practice deep inhaling and reach your right arm up. Hold the position for 6 deep breaths and repeat the same on your other side.
Cow-Face Pose
Position yourself on your knees and hands and put your left knee on the other one and sit down between your legs. Breathe deeply and rich your left arm to the side, and rotate your arm inwards. Next, move your arm behind your back and slowly bring your hand towards your neck. When your hands touch themselves, hold the position for 20 seconds. Do it 3 times and you should feel relief.
Reverse Prayer Pose
You can do this exercise by sitting or standing, but we recommend trying it with a standing posture. Make your spine flat and put your arms behind your with both of your palms together. Rotate your arms towards the ceiling without separating them. Do exercise 4 times.
10.Cow/Cat Pose
Once again, get down on all fours, and pull your abs inside. The name of the exercise says it all – arch your back and position yourself like a cat. Furthermore, go back to the starting position and extend your butt up and move your head up, similar to a cow. Do 5 repetitions for 5 sets.
11.Trapezius Muscle Stretch
Stand up and lift your right shoulder up. Bring your head back and position your right ear next to your right shoulder. Do this for 30 seconds on both sides.
12.Double Anterior
Stand up and put your hands behind your body. Raise them until you feel tightness. Do at 3 sets for 30 seconds each.
13.Chest Foam Rolling
Lie down with your back facing the ceiling and position your foam roller inside your shoulder and armpit. Slowly roll it outward until you feel the pressure. Hold the position for 30 seconds.
14.Doorway Stretch
Hold your body with your hand by holding on your doorway and make a 90-degree angle. Rotate your chest until you feel the pressure.
15.Cervical Rotation
Sit on a chair and position your back straight. Start the exercise by rolling your head to one side as much as you can. Maintain the stretch for 3 seconds and do the same on the other side.
