The most efficient neck relaxation exercises are a combination of yoga and resistance exercises. The neck and shoulder area is prone to stress from carrying heavy objects around the neck such as a camera, heavy shoulder bags and sitting (or driving) for long periods of time. Using a combination of resistance training to strengthen and relax the muscles in conjunction with yoga exercises has shown significant results in relaxing the muscles as well as building muscle strength to prevent further stress and injury.
Shrugs
Shrugs work the trapezius muscle. This is the large muscle of the neck that holds the head upright. Working the trapezius muscle can reduce the frequent pain that female office workers suffer from, that is caused by repetitive office work, according to Medical News Today. Shoulder shrugs have the highest level of muscle activation, according to the National Institutes of Health.
Shrugs can be done with dumbbells, barbells or without weight. Stand feet shoulder-width apart, arms at the sides, holding dumbbells while raising the shoulders toward the ears. Tighten, hold, release, and return to the starting position. Repeat for three sets of 15 repetitions each. Shrugs can be done while sitting at a desk, without using weights. Always keep your back straight when doing shrugs.
Yoga Neck Stretch
This exercise stretches the sides and back of the neck. The yoga neck stretch can be done sitting or standing. Standing is preferable as it works the core stabilizer muscles also. Stand or sit with the spine erect and the arms at the sides. Lift the right arm over the head and position the hand above the left ear. Gently pull the head towards the right shoulder. Hold for 15 to 20 seconds. You should feel a stretching in the muscles along the left side of the neck. Return to the starting position, repeat with the left arm, hold for 15 to 20 seconds and then return to the starting position. Place both hands on the top of the head and gently pull the head down trying to touch the chin to the chest. Hold the stretch for 15 to 20 seconds.
This exercise can be done 2 or 3 times till the neck is relaxed and the stress is released. This is a great way to take a break and relax the neck with a simple exercise.
Arm Stretch Exercise
Arm stretches are tension exercises that hold the muscle tight and then release to relax the muscle. As the muscle relaxes, the tension in the muscle is released.
Stand or sit with the arms straight out from the body. Reach forward as far as the arms will go and hold for 15 to 20 seconds. Release, return to the starting position and repeat three or four times till the muscle is relaxed and the tension is released. These can be done at intervals during the day, especially when under tension or stress.
Shoulder Pinches
This exercise is another hold and release exercise to relax the neck muscles. Stand with the arms at the sides and bring the forearms up so they are parallel to the floor. Squeeze the shoulder blades together in the center of the back and hold for 15 to 20 seconds. Release and repeat till the neck and shoulder muscles are relaxed. These can be done anytime for quick neck and shoulder relaxation.
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