The neck and shoulders are an area of the body that often gets victimized with tension and pain. This usually stems from too much activity, not enough activity or from spending long hours in a fixed position in front of a computer or television. The way to relieve tension is with some key stretches, exercises and the help of a trained professional.
Step 1
Shrug your shoulders. You shrug your shoulders when you are unsure of an answer. But it can also be strategically done to reduce tension in your neck and shoulders. To do this, sit in a chair with your arms hanging by your sides. Shrug your shoulders up as far as you can and hold for five seconds. Lower them back and go a little farther than usual until you feel a stretch in your shoulders. Hold for five seconds. Go back and forth 10 to 12 times.
Step 2
Take a look around. Stand or sit in a comfortable position. Turn your head to the right as far as you can and hold for five seconds. Turn your head to the left as far as you can and hold for five seconds. Slowly return your head to a forward position. Flex your head down as far as you can and hold for five seconds. Do this whole sequence 10 to 12 times.
Step 3
Pull your arm across your chest. This is a shoulder stretch that can be done from a seated or standing position. Extend your right arm straight in front of you. Wrap your left arm underneath it and bend your elbow. Use your left arm to pull your right arm across the front of your body. Hold for 20 to 30 seconds and switch sides. When you do this stretch the arm that you are pulling with is in a similar position that you would see with a bicep curl.
Step 4
Use your hands to stretch your neck and shoulders. Take your left hand and place it on the right top side of your head. Slowly pull your head down to the left so your ear goes toward your shoulder. Hold for 20 to 30 seconds, release and switch sides. This is called "neck lateral flexion."
Step 5
Go get a massage. Massage therapists use their hands, knuckles, fingers and fists to knead your skin and muscles. This can help reduce pain, release knots and relieve tension in your shoulders and neck.
Things You'll Need
- Chair
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