Neck and shoulder tightness is a common problem. Wrestlers can get it from the pressure of an opponent pulling and pushing on their heads and stock brokers can get it from craning their necks to stare at a computer screen. Simple exercises can help whenever you feel stiff. However, serious recurring pain should always be treated by a physician.
Traps Stretch
Stand straight with your neck extended directly above your shoulders. Reach up with one hand without shrugging your shoulder and gradually pull your head sideways as if you were trying to touch your ear to your shoulder. Do not bring your shoulder up toward your ear. You should feel a stretch in the trapezius muscles on the far side of your neck. Perform on both sides of the head for an even stretch.
Rollbacks
This is a more advanced stretch, so be cautious when you're doing it. Begin by sitting flat on the floor with your legs straight in front of you. Roll back as if attempting a backward somersault until your feet touch the floor behind you, then roll forward into a sitting position. As you warm up, you will be able to hold the rolled-back position for a longer period. You will also be able to drop your knees lower to the ground when rolled back, increasing the stretch.
Static Shoulder Stretch
Sit flat on the floor with your feet straight in front of you. Place both arms behind you with your elbows straight and your palms facing up -- the backs of your hands should be flat on the floor. Gradually slide your weight forward (leaving your hands in place) until you feel a stretch in your shoulders. As always, be careful not to push the stretch too far too fast because you can injure yourself.
Dynamic Shoulder Stretch
Stand straight with your arms relaxed and hanging by your side. Begin to gently swing them back and forth across your chest, alternating which arm is on top each time. After a few horizontal swings, switch to vertical swings, straight up and down. Switch back and forth between the two directions several times. You can swing your arms a little farther as you warm up, but be careful not to swing them so far that you injure yourself. Keep the motion smooth, relaxed and controlled.
Member Comments