The neck and shoulders frequently tighten from stress and activities, like spending too much time at the computer. Simple stretches can help relieve the resultant pain. However, neck and shoulder pain can be symptoms of more serious problems. Before beginning any stretching program, consult with a doctor to make sure the pain isn't the result of a condition that requires more advanced medical care.
Chin Dips
The Mayo Clinic says many exercises to stretch your neck muscles are simple enough to do at the office or standing in line at the grocery store. In fact, doing these exercises throughout the day can help relieve the tension buildup that causes the pain. For the first exercise, dip your chin toward your chest while keeping your shoulders straight. As you hold the stretch for 15 to 30 seconds, you'll feel the tension in the back of your neck. Relax and slowly return your chin to the starting position. The Pain Clinic suggests getting a bigger stretch by placing one or both of your hands over the top of your head and letting the weight of your arms carry the head farther forward. Doing this exercise in the shower may help even more.
Head Rotations
For this Mayo Clinic exercise, stand or sit with your shoulders straight and slowly rotate your head to one side. Hold this stretch for 15 to 30 seconds before relaxing and returning to the starting point. You should feel tension in the side of your neck and shoulder as you do this stretch. Repeat on the other side.
Head Tilts
To stretch out the neck and shoulder further, Mayo Clinic suggests tilting your head from side to side. The goal is to tilt your ear toward your shoulder and not bring your shoulder up to your ear. Again, hold the stretch for 15 to 30 seconds and do the stretch on both sides.
Scarf Stretch
The Pain Clinic recommends the scarf stretch to stretch the shoulders. Begin by wrapping your right arm over your left shoulder, like a scarf. Your right shoulder should be completely relaxed. Place your left hand on the back of your right elbow. Use your left hand to pull gently and try to move the inside edge of the right elbow to the front of your left shoulder. Your right hand should dip over the back of the left shoulder while you feel the pull in your shoulder blade. Repeat on the other side.
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