Exercises & Stretches For The Neck & Shoulders

Tight neck and shoulder muscles, whether from stress or overuse, may cause stiffness and pain in your upper body. Exercises and stretches for your neck and shoulders provide relief from these symptoms, and also help build strength and maintain flexibility. The University of Illinois McKinley Health Center recommends holding each stretch for 20 seconds and repeating each stretch six to eights times per exercise session. However, consult with your health care provider if your pain or stiffness does not resolve with self-help measures.

Neck Exercises

Isometric neck exercises safely strengthen your neck flexor and extensor muscles, according to New York University Hospital for Joint Diseases Spine Center. For neck extensor strength, interlock your fingers behind your head just above your neck. Without moving, press your head back into your hands and hold as you count to five. To improve strength in your neck flexors, press your hands against your forehead and push your head into your hands as your hands push your head back. Hold for a count of five. Repeat the exercises several times.

Neck Stretches

Stretches for your neck muscles not only provide release of neck stiffness but also increase your neck's flexibility, explains New York University Hospital for Joint Diseases Spine Center. To practice neck rotation, gently grasp your chin with your hand and guide it toward your right shoulder. Hold, and then guide your chin to your left shoulder and hold. Further stretch your neck muscles by turning your head halfway toward your right shoulder and gripping the back of your head. Slowly pull your head down toward your right armpit and hold. Return to your starting position and repeat on your other side. Practice neck stretches in sets of 10.

Shoulder Exercises

Simple shoulder exercises improve the strength of your deltoid and trapezius muscles, which run from your neck down to your upper back, according to Bodybulding.com. From a seated or standing position, hang your arms down by your sides. Slowly roll your shoulders up toward your ears, and then gradually rotate them forward, down, back and up again in slow, deliberate circles. After 10 rotations, switch directions and complete 10 more circles. Next, extend your arms straight out to your sides so they are parallel to the floor. Moving from your shoulders, circle your outstretched arms with a slow motion. When you complete 10 circles, reverse direction for another 10 circles. As your shoulder strength improves, add intensity to the exercises by holding light weights in your hands.

Shoulder Stretches

Shoulder stretches help increase your shoulder girdle's flexibility and range of motion, decreasing the likelihood of injury, states Frederic Delavier, author of "Strength Training Anatomy." Stand a few feet from a kitchen counter and rest your hands on the top. Bend from your waist, allowing your head to gently drop between your arms until your head is lower than your shoulders and you feel a stretch through your shoulders and upper back. Intensify the stretch by kneeling before a coffee table and placing your elbows on the tabletop, with your hands clasped behind your neck. Slowly drop your head between your arms until you feel your shoulder muscles release.