When work and life stress piles up during day hours, it’s natural to feel the tension in your neck, shoulders and upper back. And with poor posture, that pain can get even worse, leading to headaches in some people. This blog topic by CRB Tech Reviews discusses how to deal with those aches.
Since many of us might not get massages 24/7, massage therapists shared the stretches they use themselves to get relief anytime, anywhere. Unless directed otherwise, hold each stretch for 20–30 seconds, which makes your muscle to relax. Then repeat the stretch 1–2 more times.
Don’t forget to breathe as you practice these. You need to hold your breath to tense muscle groups mainly in the neck and shoulders. And never force yourself. Stretch only as far as your body allows, come back to the position slowly and with purpose.
SIDE NECK STRETCHES
- Sitting or in standing position, exhale as you lower your left ear to your left shoulder, keeping your shoulders parallel.
- Repeat same on the right.
BACK AND SIDE OF NECK STRETCH
- Turn your head to the right, look over your right shoulder, then angle your chin down toward your right clavicle.
- With your right hand, hold the top of your head and slightly pull the neck deeper into the stretch.
- Next put your left hand behind your neck. To stretch your shoulder, bend your left arm behind you such that the back of your hand is against your back.
- Repeat same on the other side.
- Sit vertically and lower your chin to touch your chest.
- Clasp your hands behind your head near the base of the skull and push downward to slowly deepen the stretch. Do not collapse your back; isolate this stretch for your neck only.
- Next with the palms of your hands, push your head forward away from your shoulders.
Gazing The STAR
- Sit with a good posture and your shoulders back, lift up your head to look at the ceiling. Close your mouth to fully stretch the muscles.
- In this position, slowly turn your head left and then right. You will feel a stretch in the muscle on the front/side of your neck.
CROSS-BODY ARM STRETCH
- Sit or stand. Bring your right arm in front of your chest, forming a cross with your arms.
- Push your right upper arm closer to your chest to deepen the stretch.
- Repeat the same on the other side.
SEATED HEART OPENER
- Kneel, next sit on your heels with your toes un-tucked.
- Lean back and place your palms flat on the floor with your fingertips pointing away from you. Press your palms into the floor, lifting your chest and stretching the front of your neck.
- Sit with your right side against the wall. Slowly turn your body to the right, and lift your legs up onto the wall and rest your upper body on the floor.
- Adjust your position to be comfortable. It’s OK if your glutes doesn’t touch the wall.
- Rest as long as you like.
We conclude now! Keep looking into this space by CRB Tech Solutions for more on wellness and fitness.