Stretches For The Neck & Shoulder

Stretching your neck and shoulders will help to decrease the tightness and tension in the muscles supporting your head. The average human head weighs about eight percent of a person's total body weight, placing quite a strain on the neck and shoulder muscles. Even if you just lean forward three inches to look at a computer monitor or to look down at a text book, the weight on your neck muscles will be increased to three times the weight of your head. Proper stretching of the neck and shoulder muscles will reduce the risk for muscle strain.

Lateral Neck Flexion

Lateral flexion stretches the upper trapezius (upper back and neck), the sternocleidomastoid (neck) and the scalene (neck) muscles. Perform these stretches slowly to reduce pain and prevent further aggravation of the neck and shoulder muscles due to poor posture. Complete the lateral flexion stretch by lowering your right ear toward your right shoulder. Hold the stretch for 10 seconds then switch to the other side. Increase the range of motion during the stretch by using one hand to slightly pull your ear closer toward your shoulder.
Paul Chek of the Corrective High-performance Exercise Kinesiology Institute discourages the use of high-heeled footwear because these shoes force the head forward to maintain the body's balance. Such a posture over prolonged periods of time places a huge strain on the body, especially on the neck and shoulder musculature.

Forward Neck Flexion

Forward flexion is a very effective stretch for the trapezius muscle. Sit or stand with your chest upright, drawing the shoulders backward. Allow only your head to drop forward, chin tucked to your chest. Hold this position for 10 seconds then return your head to an upright position. Use both hands to increase the range of motion on the stretch by gently pressing on the head to bring your chin even closer to your chest.

Assisted Horizontal Shoulder Flexion

The shoulder joints are essential for upper body mobility. All of the muscles crossing from your trunk/shoulder blade to your humerus (arm bone) include your pecs, deltoid, traps, lats, biceps, triceps and rotator cuff muscles. Improve and maintain the function of these joints and muscles by including the horizontal flexion stretch as part of your upper body stretching routine. This stretch focuses on the posterior and medial heads of your deltoid muscle as well as your traps.
Perform horizontal shoulder flexion in a standing position. Bring your left arm horizontally across your chest, using your right hand to hold your left arm as close to your chest as possible. Allow your trunk to rotate as you do this stretch. Hold the stretch for 10 seconds, then switch sides and repeat.