Left unchecked, shoulder and neck pain may trigger tension headaches, the Mayo Clinic warns. Along with staying active, taking breaks and making time to relax, targeted exercises can help strengthen and stretch your neck and shoulders. If pain is severe or prolonged, consult your doctor.
Forward Bend Variation
A forward bend creates an inversion for your upper body, so muscles can release and unwind. From a standing position, slowly bring your hands to the floor, or a foam block. Contract and release your facial muscles and let your arms dangle. To melt away tension from your shoulders, roll them in light circles three times forward, and then three times backward, the Pain Clinic website recommends. After shoulder rolls, you can stay in forward bend for up to one minute. Roll up slowly by strengthening your leg and gluteal muscles, then rounding your back upward until you are standing upright.
Eagle Arms
Use part of the eagle yoga pose to feel a release throughout your shoulders and arms. Cross your right arm over your left arm at your elbows. Bring your forearms towards each other, so your arms point up. You can press your palms together to stay locked into position for the exercise. If desired, create an even deeper stretch by raising your arms a few inches up, and then down. After about 10 breaths, switch to the other side, so your left arm is crossed over your right.
Neck Release
Use a technique recommended by the Pain Clinic to reduce neck pain. Sit or stand up straight, then slowly bring your chin toward your chest. Place your fingertips on the back of your head, letting the extra weight help dip your head lower. Try the same with your right ear dipped toward your right shoulder, then your left ear toward your left shoulder. Hold up to one minute for each direction. Breathe deeply and relax your face while you hold the stretches.
Chest Expansion
Pain in your upper body may stem from a habit of rounding your shoulders and head forward. To open your posture back up and remind yourself to keep your shoulders pulled back and down, grab with each hand a tie or strap behind your back. You can also clasp your hands together for a more intense sensation. As you hold onto the strap, draw your shoulder blades toward each other and gently lift your chin. Breathe deeply for five to seven breaths, then release. Repeat twice more, if desired.
Seated Twist
On its website, "Yoga Journal" magazine recommends Bharadvaja's twist to relieve neck pain. Twists can also stretch your shoulders. Use a variation to get the same results. Sit in an armless chair with a flat seat, then draw your knees together. Turn your torso toward your right as your left hand gently grasps the outside of your right thigh. Your right arm may feel more comfortable if you place it behind the chair back. Let your shoulders relax as you look toward your right shoulder and breathe. Hold for 10 counts or breaths on each side.
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