Sitting or standing for extended periods of time as making certain sudden movements can cause tension, stiffness and pain in the neck and shoulders. When discomfort occurs, simple stretching exercises can help release muscle tension, eliminate soreness and reduce the risk of further injury to these areas.
Head Tilt
The neck is a very fragile part of the body. Any fast move can lead to injuries such as pinched nerves or muscle strain. When performing stretches for the neck, execute slow and controlled movements. The basic head tilt can help release tension in the neck area. While sitting erect in a sturdy chair, inhale and slowly tilt your head toward your right shoulder. Exhale slowly through your mouth and hold for three seconds. Repeat the stretch on the opposite side. Perform three to five repetitions on each side.
Turtle
Working in front of a computer can lead to "forward" head, soreness created by tilting your neck forward for hours at a time. To reverse the effects of this problem, Dr. Karl Knopf, author of "Stretches for 50+," recommends the turtle stretch. Sit erect in a chair and pretend that you're holding a tennis ball under your chin. Inhale deeply, and then exhale through your mouth while pushing your chin forward. Now breathe in through your nose and slowly pull your head back to the start position. Repeat the stretch as many times as you can.
Basic Shoulder Stretch
Since prevention is the best cure, sitting and standing with proper posture can often prevent tight muscles. Once soreness begins, however, the basic shoulder stretch can aid in reducing discomfort. Stand with your arms extended up to the ceiling, elbows by your ears. Hold the elbow of your left arm with your right hand. In a controlled motion, gently pull your left elbow behind your head and hold for 15 seconds. Repeat on the other side. Dr. Mitchell Krucoff, author of "Healing Moves," suggests slowly leaning to the side as you perform the moves to add a side stretch to the exercise.
Shoulder Blade Stretch
Throughout the day, monitor the amount of tension in your shoulders and try to reduce situations where you hunch. Hunching at the computer, at your desk or even watching television can lead to tense neck and shoulder muscles. When you notice tension, perform the shoulder blade stretch. Stand with feet hip-width apart, arms at your sides and palms facing in. Attempt to glide your shoulder blades down your spine without sticking the blades out. Repeat the stretch until you can feel your muscles loosen.
References
- "Stretching for 50+"; Karl Knopf, M.D.; 2004
- "Yoga & Pilates For Everyone"; Francoise Barbira Freedman, et. al.; 2007
- "Healing Moves"; Mitchell Krucoff, M.D., et.al.; 2000
- MayoClinic.com: Video: Neck Stretches For the Office
- SportsInjuryClinic.net: Stretching Exercises
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