If you work in a seated position for prolonged periods of time, regularly stretching your shoulders and neck helps prevent the stiffness and tension that often accompany a sedentary occupation. Shoulder and neck stretches are also important before playing a sport that requires significant upper-body movement, such as tennis or volleyball. Stretching cold muscles may cause injury, so warm up with a few minutes of brisk walking or other activity before stretching. Repeat each stretch two to four times on each side.
Shoulder Shrug
If you begin to feel tension in your shoulders or neck while at work, this stretch can help release it. Raise both shoulders until you feel a slight stretching in your shoulder and neck muscles. Hold this position for 3 to 5 seconds, then switch sides.
Whole Arm Stretch
This stretch limbers up your shoulders, arms, hands, wrists and the center of your back. With your arms straight out in front of you and your elbows bent, interlace your fingers with your palms away from your body. Straighten your elbows, pushing your palms outward. Hold for 10 to 20 seconds. You can also perform this stretch with your arms overhead. For another variation, place your arms behind your back, fingers interlaced and palms toward your back, then lift your arms up away from your back.
Elbow Grasps
Several stretches that involve grasping your elbow stretch the side of your shoulder and the triceps in the backs of your upper arms. Bring one arm across your chest, elbow bent, and grasp that arm's elbow with the opposite hand. Gently pull the outstretched arm toward you and hold this position for 15 to 30 seconds before switching sides. To perform another variant of this stretch, reach back over your shoulder so your elbow is near the side of your head. Grasp the reaching arm's elbow with the opposite hand and gently pull it farther down toward your back.
Shoulder Pinch
Shoulder pinches help relieve tension in your shoulders and upper back. To perform this stretch, place your hands behind your head, interlace your fingers and align your elbows straight out in line with your shoulders. Squeeze your shoulder blades toward each other until you feel a pull in your shoulder blades and upper back. Hold this position for 8 to 10 seconds.
Head Turns
Simply turning your head helps ease tension in the side of your neck. Stand or sit with your back straight and shoulders aligned. Turn your head toward your right shoulder until you feel a slight stretching in your neck. Hold the stretch for 10 to 20 seconds, then turn your head to the other side. Stretch on each side two to four times.
Head Tilts
Gently tilting your head also stretches the side of your neck. Sit or stand with your back straight and shoulders aligned. Tilt your head to the side so your right ear is directly over your right shoulder. Don't allow the left shoulder to rise, but keep it straight to achieve the maximum stretch. When you feel a comfortable, even stretch, hold the position for 10 to 20 seconds, then repeat on the other side.
References
- University of Maryland: Computer and Desk Stretches
- Women's Heart Foundation: Stretching Exercises for Women
- County of Los Angeles Public Health: Stretching
- "Reach for It: A Handbook of Health, Exercise and Dance Activities for Older Adults;" David E. Corbin, Josie Metal-Corbin; 1997
- Kettering Health Network: Stretch!
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