Stretches for the neck and shoulders can be done in the convenience of your own home or pool. The exercises help to increase your range of motion and keep your joints and muscles operating properly, while also diminishing your pain level. Be sure to start these exercises slowly and gradually increase your time and intensity. To reap the best results, do these exercises throughout the day.
Pendulum
Pendulum exercises will stretch your shoulders. Hold on to a table for support as you gently bend forward. Bend until your upper body is at a 90 degree angle from your waist, states the American Academy of Orthopedic Surgeons. Gently rock your body in a circular motion to move your arm in a clockwise direction. Make 10 circles. Slowly return to the upright position. Relax for five seconds. Repeat this exercise 10 times. Do this exercise three times daily.
Shoulder Stretch
Sitting at a desk all day takes a toll on your body. Do a shoulder stretch to help, states the Mayo Clinic. Sit upright in your chair. Interweave, or lace, your fingers together. Turn your palms facing out. Press your hands away from your body as you straighten your arms in front of you. Feel the stretch in your arms and shoulders. Hold this stretch for 15 seconds. Slowly return your arms to the original position. Repeat this exercise 10 times. Every time you feel stiffness, try doing this exercise.
Neck Tilts
Stretch your neck muscles with neck tilts. This exercise can be done while standing or sitting. Slowly tilt your head toward the left side, states the Mayo Clinic. Gently push your eye toward your shoulder. Hold this stretch for 15 seconds. Slowly lift your head to the upright position. Relax for five seconds. Repeat this exercise 10 times to both the left and right sides.
Shoulder Shrugs
Shoulder shrugs loosen your shoulders, upper back and neck muscles by releasing your tension, states the Mayo Clinic. Sit upright in your chair. Slowly bring your shoulders up as far as you can. You will be lifting your shoulders toward your ears. Hold this stretch for three seconds. Slowly begin to roll your shoulders back and down. Relax for five seconds. Repeat this exercise five times.
Head Turns
Head turns will lessen your neck and shoulder tensions. Do these exercises while either sitting upright in a firm chair or when standing. Slowly turn your head to the left. Turn until your chin is parallel with your shoulder, states the Mayo Clinic. Keep your shoulders straight. Hold this stretch for 10 seconds. Return your head to the straight-forward position. Relax for five seconds. Repeat this exercise by looking to your right. Make sure you drop your chin to your chest before returning to your original position.
Shoulder Abduction
Shoulder abductions will keep you flexible. Slowly raise your arm out to the side, states the American Academy of Dermatology. Keep your palm facing downward and your elbow straight. Do not tilt your abdomen, or trunk. Hold this position for 10 seconds. Slowly return your arm to the original position. Repeat this exercise three times. If doing this exercise on land is too uncomfortable, try it in warm water. Known as a side arm reach, when done in warm water this exercise can help to diminish your pain, states the University of Washington Department of Orthopedics and Sports Medicine.
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