When you sit or stand at work for long hours, your shoulders and neck get stiff and fatigued from supporting your head. If you lean over a desk or computer each day, this puts an added strain on these areas. And when you become stressed, you may tighten your shoulders and neck, further causing pain and stiffness. It's essential to maintain good flexibility in these areas, which you can achieve through stretching. When you stretch your neck and shoulders, incorporate your back, chest and hip as well because they affect your overall posture and muscle soreness.
Types
Static stretching involves holding a stretch of a muscle group or joint for a length of time, usually between 20 to 30 seconds. This reduces neural stimulation and relaxes the muscles. Dynamic stretching involves moving your shoulders and neck in their full range of motion repetitively. This method increases your body temperature, neural activity and normal range of motion. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you perform dynamic stretching before you exercise and static stretching after you work out.
3-D Neck Stretch
This exercise moves your neck in different directions, emphasizing the front, side and back of your neck. Stand and hold your left arm out to your side with your palm facing up so that your fingers are pointing toward the ground. Tilt your head to your right and keep your nose pointing forward. Hold the stretch for five deep breaths. Tilt your chin toward your right chest and hold the stretch for five deep breaths. Tilt your chin up with your right ear close to your right shoulder. Hold the stretch for another five breaths. Repeat the exercise on your opposite side.
Wall Stretch
This total-body stretch stretches from your shoulders and armpits down to your back, hip and the back of your legs. Do not drop your neck down toward the ground. Place your hands against a wall and stand about hip-width apart. Bend your torso forward at your waist until it is parallel to the floor. Keep your arms and legs straight. Hold this stretch for two deep breaths and bring your torso up. Keep your hands on the wall. Repeat the stretch 10 reps.
Supine Back Relaxation
This exercise alleviates stress upon your neck and shoulders by placing your body on the ground to relax. Lie on the floor on your back. Place your feet on the ground about hip-width apart and your arms out to your sides with your palms facing up. Breath deeply 5 to 8 times as you relax your body. Turn your head left and hold the stretch in your neck for five deep breaths. Repeat the stretch on the opposite side. Perform the stretch for a total of 10 times on each side.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
