Neck and shoulder stiffness result from various factors, including arthritis, disk problems, weak muscles and tight muscles. Taking time each day to stretch and exercise these areas will help to relieve tension and muscle tightness. However, before starting any exercise program, check with your doctor to identify any medical conditions that may be causing your stiffness. Exercises that are helpful for one condition may be contraindicated in another. However, once your physician has cleared you, there are general exercises to ease neck and shoulder stiffness.
Neck Rolls
Neck rolls are helpful for releasing a stiff neck. They can be done frequently to help keep your neck loose during the day. Just do half neck rolls by rolling from one ear to the other and dropping the head forward, To avoid compressing nerves in the neck and do not drop the head to the back. Aim for eight to 12 neck rolls each side. Then, hold the ear to the shoulder for a few deep breaths, just once to each side. It is important to keep the shoulders down and relaxed during these exercises. Take deep breaths and relax as you stretch. Neck rolls can be done several times each day.
Head Turns
Turn the head and look right to left. Try to gently look a little bit further behind you with each turn. Keep the shoulders down. Neck rolls and head turns are helpful if you work at a computer or other job where you tend to round the shoulders and neck forward as you work. The Mayo Clinic recommends taking short breaks at your work station to stretch. This will help to relieve tension and help prevent a stiff neck.
Overhead Lift
According to the University of Washington, in most cases stiffness in the shoulders can be relieved through gentle exercise. If you are unable to lift your arm overhead, you can lie on your back and use your other arm to bring the affected arm overhead. You can also do this seated by clasping your hands and lifting up. Your strong arm can help the stiff arm to move until your range of motion improves.
Across the Body Shoulder Stretch
Bring your arm across your body and hold the elbow. Gently press your elbow towards your chest. Keep the shoulders down and relaxed. Hold for five to 10 deep breaths and focus on relaxing into the stretch. Repeat other side. This exercise provides a gentle stretch for the shoulder. Combining shoulder and neck stretches with using good posture and body mechanics, can help to ease stiffness and prevent pain.
Head Press
You can also bring your hands behind your head. As you squeeze the shoulder blades together, open your elbows as far as possible without hurting your shoulders. To involve the neck, gently press the back of your head into your hands. This not only stretches the neck and shoulders, but also helps to correct posture as well. Lifting the arms behind the head will help you to sit up straight. Pressing the head back into the hands will bring your neck in alignment over the shoulders.
Yoga Shoulder Strap Stretches
Use a yoga strap or towel to help stretch and loosen the shoulders. While sitting up straight in a chair or on the floor bring the strap from the front of your body, over head and then behind you as far as possible. Using a yoga strap or towel will help you to achieve greater range of motion in your stretches then stretching on your own. Standing yoga mudra is another yoga posture for the shoulders. Stand up, hold the strap behind you, bend forward and relax your head. Next, lift the arms up away from your body as far as you can. Hold for five to ten deep breaths. Yoga stretches can be done daily to help ease shoulder stiffness.
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