Many people experience tension in the neck and shoulders. This painful condition can be caused by lack of physical activity, bad sitting habits and stress. If you want a permanent relief for your tension, you need to start doing regular stretching. You can also check out this additional guide from Iron Neck for some neck mobility exercises.
Here are 6 effective stretches that can help you relieve neck and shoulder tension:
1. Neck roll
This is probably the most effective stretch to relieve neck tension.
How to do it: Roll a towel and put it under your neck. Allow your head to fall back toward the floor. Relax and stay in the position for 10 minutes.
2. Clasping neck stretch
This stretches the back of your neck and your upper back.
How to do it: Sit on the floor. Clasp your hand behind your head and start pulling your head down, towards your chest. Hold the position for 30 seconds and then return to the starting position.
3. Levator scapulae stretch
This exercise will stretch your shoulders and the side of your neck.
How to do it: Sit on the floor. Tip your chin towards your chest and your ear towards the left shoulder. Rotate your head to the right and then to the left. Hold the position for 30 seconds, and then switch sides.
4. Shoulder roll
This exercise will relieve tension in your shoulders.
How to do it: Stand up and keep your neck and back straight. Lift your shoulders up and then roll them down and back. Keep your chin tucked.
5. Cross-body arm stretch
This stretch is great for your shoulders and biceps.
How to do it: Stand straight with your feet, shoulder width apart. Cross your right hand across your chest. With your left hand, pull your right hand above the elbow,closer to your body. Hold the position for 20 seconds and then switch sides.
6. Double anterior shoulder stretch
It is the perfect deep shoulder stretch.
How to do it: Stand up straight. Clasp your hands behind your back. Raise your arms up until you feel a stretch. Hold the position for 30 seconds and then get back to starting position. Repeat 3 times.