Daily stresses and spending too much time at the computer are common reasons for that uncomfortable tightening you might feel in your neck or back. Fortunately, there are many exercises that can help you stretch those muscles and relieve the tension. No special clothes or equipment are necessary, and some helpful exercises can easily be done while at work or relaxing in front of the TV.
At the Office
The Mayo Clinic offers a video that demonstrates several neck stretches that can be done at the office. For all the exercises, it's important to move gently and breathe freely. Don't bounce, and if you feel pain, you've gone too far. The first stretch involves keeping your shoulders straight while bending your chin to your chest. Hold for 15 to 30 seconds and then return you chin slowly to the starting position. For the second exercise, rotate your head from side to side, holding the stretch on each side for 15 to 30 seconds. Finally, it recommends tilting your head from side to side. Move your ear toward your shoulder. Don't bring your shoulder toward your ear. Again, hold the stretch position for 15 to 30 seconds.
Shoulder Rolls
The Pain Clinic says shoulder rolls work on the lower part of your neck and your upper spine. To do them, sit in a chair or stand up with your arms hanging loosely at your sides. Pretend you want to draw circles with the tips of your shoulders and try to make those circles as round and as big as possible. Rotate your shoulders clockwise for a minute or two, then repeat the exercise going counter-clockwise.
Upper Thoracics
This exercise helps to release tension between the shoulder blades. Start by standing up and holding your hands behind your back. Imagine you have an orange between your shoulder blades and try to squeeze it by making your shoulder blades touch. Pull downward with your hands while moving the shoulder blades.
Upper Back Stretch
Chinese Holistic Health Exercises says flapping your wings can do wonders for your back. To do this upper back stretch, stand straight with feet parallel and about waist-width apart. Rest the back of your hands on your lower back and interlock your fingers. Now, start "flapping" your elbows back and forth, keeping a smooth rhythm. You can do this exercise for one or two minutes at a time and repeat a few times during the day.
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