In today's stressful world, it's common to suffer from stiffness and tension in your neck and shoulders, especially if you spend your days in front of a computer. Pain and tightness in your neck and shoulders can be a symptom of a much more serious problem, so you should always consult with your doctor to determine the cause of your discomfort. He may prescribe exercises to help alleviate the tension in your neck and shoulders.
Head Rolls
This exercise helps to relax the muscles in your neck and shoulders. It is performed by bowing your head as if you were trying to touch your chin to your chest and rolling your head to the left and right using a slow and controlled motion. Return to the starting position with your head up and your eyes looking forward; repeat for the number of repetitions prescribed by your doctor.
Hands and Knees Neck Extension
Begin by kneeling down on your hands and knees in a crawling position. Look down at the floor while keeping your back in a straight line and let the force of gravity lower your head toward your chest while using a slow and controlled motion. Tuck your chin in toward your chest and lift your head until your neck is level with your back. Therapists at the Memorial Sports Medicine Institute in Indiana recommend that you hold this position for about four seconds and repeat 10 times or as instructed by your doctor.
Shoulder Rolls
Stand with both feet about shoulder-width apart and your arms relaxed by your sides. Roll your shoulders forward in a circular motion, then return to the starting position with your shoulders relaxed. Repeat this exercise by rolling your shoulders backwards in a circular motion. Doctors at the Schiffert Health Center at Virginia Tech recommend you perform 10 to 15 of these exercises up to three times a day. A variation on this exercise recommended by doctors at the Ohio State University Medical Center involves shrugging your shoulders by lifting them as high as possible toward your ears. This exercise should be performed for the number of repetitions prescribed by your doctor.
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