10 Stretches That Relieve Neck and Shoulder Tension (In Less Than 10 Minutes)

10 Stretches That Relieve Neck and Shoulder Tension (In Less Than 10 Minutes)

Contrary to popular belief, stretching isn’t for athletes only. Anyone who is going through a stressful period or lives a sedentary lifestyle needs to do stretches.

Why? The answer is very simple:  Stress is stored in the body and it is sent somewhere else whenever we push away emotions like sadness, fear, or irritation.  Denial of negative emotions only aggravates both physical and psychological effects of stress.

This article discusses 10 stretches which can be done in less than 10 minutes, effectively relieving neck and shoulder tension.

The Psychology of Neck and Shoulder Pain

“When stress responses occur infrequently, the body can recover relatively quickly from the physiological, psychological, and emotional changes. When stress responses occur too frequently and/or dramatically, however, the body has a more difficult time recovering.” – Anxiety Centre

The neck and shoulder carry an enormous amount of tension, so some psychologists attribute them to people taking in excessive responsibilities and burdens.  Therefore, it is no wonder that pretty much everyone experiences neck or shoulder tightness at certain point.

Benefits of Stretching

  • Relieves stress
  • Maintains and expands range of motion
  • Increases muscle tone
  • Prepares the body for physical exertion
  • Aids recuperation and helps you avoid injury

10 Stretches That Relieve Neck and Shoulder Tension

Neck Roll

  • Roll up a towel and place it at the base of the neck
  • Let the head drop back to the surface
  • Remain in this position for up to ten minutes

Neck Flex

  • Put the right hand on the top of the head and stretch the neck to the right
  • Hold for up to thirty seconds
  • Repeat the same movement to the left

Trap Stretches

  • Begin by placing the right arm across the back and grabbing it with the left hand
  • Pull the right arms towards the left foot as you tilt the head towards the left shoulder
  • Hold the position for thirty seconds
  • Repeat the same movement with the left arm

Single-Cross Arm Stretches

  • Stand with the feet shoulder-width apart
  • Cross the right arm across the chest
  • Pull the right arm towards the body, using the area under the left wrist
  • Hold for ten seconds
  • Switch sides

Shoulder Roll

Start in a standing position with the back and neck kept straight

Lift both shoulders up and roll them back, down, across, and back up

Keep the neck tucked as you perform the movement

Anterior Shoulder Reach

  • Start in a standing position and clasp the hands behind the neck, interlocking the fingers
  • Straighten the arms
  • Lift the arms opposite from the small of the back
  • Hold the position for thirty seconds
  • Repeat

90-Degree Wall Stretches

  • Start by holding the right arm against the wall, palms down
  • Press the shoulder into the wall, and push it against the wall with the opposite hand
  • Rotate the torso
  • Hold the position for thirty seconds
  • Switch sides

Cow-Face Stretches

  • Start by holding the left arm in front of you
  • Bend the left arm at the elbow and bring it to the small of the back
  • Reach the behind the back using the right hand and grasp the left hand to create a gentle stretch
  • Hold for ten seconds and then switch sides

Scapulae Stretches

  • Begin in a seated position and hold the chair behind with one hand
  • Tuck the chin toward the chest and bring the ear toward the left shoulder with the left hand
  • Rotate the head 45 degrees, first right and then left
  • Hold for thirty seconds

Threading the Needle

  • Get a mat, place it on the floor, and get down on the hands and knees
  • Slide the left arm between the opposite arm and legs
  • Rotate the body until the head touches the floor
  • Hold the position for thirty seconds
  • Repeat with the right arm

Source:

https://www.powerofpositivity.com/stretches-that-relieve-shoulder-tension/