A tight neck can severely restrict your movements and cause discomfort. Neck pain and tightness can result from poor posture while typing, sitting, standing or sleeping. Pain may radiate from tight muscles of the shoulders and upper back, particularly if you regularly drive, work at a computer or perform other tasks that require your arms to remain positioned in front of your body. To counter the effects of poor posture on your neck, periodically perform shoulder stretches throughout the day. If you regularly wake up with a tight neck, consider changing your pillow and sleeping position as well as performing morning shoulder stretches to relieve tension in your neck muscles. Hold each stretch for 20 to 30 seconds.
Shoulder Blade Stretch
The shoulder blade stretch targets the muscles surrounding your shoulder blades and sides of your neck. Stand or sit with your back straight and shoulders back. Interlace your fingers and stretch your arms straight out in front of your body. Press the palms of your hands toward the wall in front of you.
Shoulder Blade Stretch With Pole
For a deeper stretch of your shoulder blades, use the pole for resistance. Wrap both hands around a sturdy vertical pole or door jamb, keeping your hands at equal height. Allow your shoulders to round and lean back slightly in a slow, even pace to move gently into the stretch.
Side Shoulder Stretch With Pole
The side shoulder stretch relieves tension from the full shoulder joint and side of your neck. Stand to the left side of a sturdy vertical pole or door jamb. Grab the pole with your right hand. Slowly tilt your left ear toward your left shoulder until you feel a gentle stretch in your right arm, shoulder and side of your neck. Stand to the other side of the pole to stretch your left side.
Seated Side Shoulder Stretch
If you sit for extended periods, this stretch can help relax the sides of your neck and full shoulder joint. Sitting with a straight back in an upright chair, grab the side of the chair seat with your right hand. Gently tilt your left ear toward your left shoulder. Repeat the stretch on the opposite side to stretch your left shoulder and side of your neck. Because of the small size of your neck muscles and the shallowness of your shoulder joint, never jerk your head to the side or stretch past the point of comfort.
Front Shoulder Stretch
Constant forward movement of your shoulders creates tension in your neck because your head does not balance efficiently on your spine. The front shoulder stretch counters this tension and brings your neck back into proper alignment. Clasp your hands behind your back, palms facing upward. Press the backs of your hands toward the floor. Be mindful that you ease into the stretch so you do not pull on the tiny rotator cuff muscles in your shoulders.
