Stress and poor posture can lead to painful muscle tension in the neck and tension headaches. The neck and shoulders are the most predominant areas of the body that most people carry their stress. Neck and shoulder tension can be relieved by doing simple stretching exercises. These six neck and shoulder exercises can be done either at home or in the office.
Neck Roll
The neck roll can be done sitting or standing. Drop your head to your chest and roll your head to the right and inhale. Exhale as you roll your head to the left side. Do this exercise as many times as needed to relieve tension and relax the neck muscles. Be careful not to over extend the muscles and don't roll your head backwards while doing this exercise
Backward Stretch
This exercise can be done sitting or standing. Sit or stand up straight, Clasp your hand behind your head, and slowly lift your back so that you are gazing upward diagonally. Hold this pose for twenty seconds and return your body to the upright position. Repeat as many times as needed to relieve tension.
Ear-to-Shoulder
Sit or stand up straight, inhale deeply, and then exhale slowly as you gently lower your right ear to your right shoulder. Hold this pose and take several deep breaths. Return your head to the upright position and repeat the exercise on the other side. Don't try to touch your ear to your shoulder because it can over extend your neck muscles. This exercise will be felt along your neck and shoulder.
Shoulder Circles
Stand or sit up straight with your shoulders squared. Slowly roll your shoulders backward in a counter-clockwise motion. Repeat this motion several times and then roll your shoulders clockwise. Repeat several times and return to upright position.
Chin-to-Chest
Sit or stand and inhale deeply. Slowly lower your chin to your chest as you exhale. Hold this pose for about 10 seconds and take several deep breaths. Return your head to upright position. Repeat this exercise as many times as needed to relieve tension.
Arms Overhead With Strap
Stand up straight and and grasp a yoga strap or belt in both hands. Raise both arms over your head with your arms shoulder width apart and palms facing away from each other. Lower your chin to your chest and pull the strap apart. Breathe deeply six times and repeat this exercise at least two times to relieve neck and shoulder tension.
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