Neck and shoulder tension can be caused by a number of different things, including sitting in front of a computer for long hours, leading a sedentary life, improper posture, stress and anxiety and carrying heavy packages incorrectly. Any tension felt in your neck and shoulders should be addressed immediately, or it may become worse and lead to a painful stiff neck. Shoulder and neck tension can also throw your body out of alignment, which can possibly lead to muscle and joint issues.
Neck Flexion
Many people carry their stress in the sides of their neck and top of their shoulders. If left untreated, this stress can lead to increased stiffness in both the neck and shoulder muscles. Stretching the neck through neck flexion exercises can help to relax your neck and shoulders before the pain becomes worse. Gently tilt your head to the right side and place your right arm above your head, taking hold of the left side of your head with your right hand, just above the ear. Pull your head to the right, gently, as your right ear drops toward your right shoulder. Hold for 20 to 30 seconds before repeating on the other side.
Back of Neck
The back of the neck and shoulders is where many people tend to feel the beginnings of a tension headache, especially if working at a computer for long hours. Taking time out every once in a while during your day to stretch the back of your neck can help ward off a headache before it begins. Sit in a chair with your back and shoulders straight and your arms relaxed by your side. Tilt your head forward as you bring your chin toward your chest; you should feel a stretch in both the back of your neck and the back of your shoulders. Go as far forward as you can, stopping when the stretch starts to feel like a strain. Hold for 30 seconds. Repeat as needed.
Head Rotation
Long hours sitting in one position can lead to a stiff neck, which can throw your body out of alignment and eventually affect your back. Once an hour, take a quick break to stand up, walk around and stretch your neck by doing head rotations. Gently turn your head all the way to the right, as far as it will go without causing pain. Hold the stretch for 30 seconds before returning to your starting position. Repeat the stretch on the left side. Complete several repetitions.
Anterior Shoulder Stretch
The anterior shoulder stretch can help loosen up your shoulders and neck at the same time, and it can be done while seated at your desk or standing. Sit or stand with a straight back and clasp your hands behind you. Lift your clasped hands up and away from your back and gently raise them toward the ceiling. Hold the stretch for 30 seconds, then repeat at least three times.
