Stretches For A Tense Neck & Shoulder

When a muscle gets tense, its contractile muscle fibers cross with each other and stick like glue. The nervous system continues to send signals for the fibers to maintain the contraction. This prolonged contraction causes stiffness, soreness, pain and movement restrictions. Your neck and shoulders are two common areas that get tense easily. Stretching the region will alleviate muscle and tissue adhesion and cause temporary relief.

Tabletop Back Stretch

This exercise stretches the connective tissues and muscles that runs from your posterior shoulders and mid-back to the back of your legs. Place your hands against a wall and walk your legs back until your torso and arms are parallel to the floor. Keep your legs hip-distance apart and shift your weight on your heels to increase the stretch. Hold this stretch for five to six deep breaths. Raise your torso up to about 45 degrees. Bend forward to 90 degrees and stretch again. Repeat the pattern four to six times. Anthony Carey, owner of Function First in San Diego, California, recommends that you only stretch as far as you body allows you to do so. If you cannot get your arms and body parallel to the floor and you already feel a stretch in your back and legs, then that is acceptable.

Multi-planar Neck Stretch

Stretching your neck in multiple directions improves your neck and upper shoulder and back movement. Rather than stretching for a prolonged time, move your neck in opposing directions to improve tissue extensibility and neural stimulation. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends doing this exercise before exercise as part of your warm-up.

Stand with your arms out to your sides with your palms facing up. Tilt your head to your right by bringing your right ear close to your right shoulder. Hold the stretch for three seconds, and tilt to the left side. Do 10 to 20 side tilts. To stretch the front and back of your neck, tilt your head to your right side and point your nose to your right foot. You should feel a stretch in the left back part of your neck and upper shoulders and back. Maintain the side tilt and raise your head up to stretch the front left side of your neck and anterior shoulder. Do 10 to 20 tilts and repeat the exercise on the opposite side.

Anterior Chest and Shoulder Stretch

This exercise stretches your anterior shoulders and chest muscles. Tight muscles in the upper body cavity pull your head and shoulders forward, causing a hunched appearance. This exercise counters that effect. Stand in a doorway with your left leg in front of you. Keep both feet pointing forward. Place your forearms against the doorjambs with your arms bent at 90 degrees. Exhale and lean your body forward, shifting your weight to your left foot. Hold the stretch for five to six deep breaths and return to starting position. Repeat the movement pattern four to five times, switch legs and do another set.