By Admin 
Stress and tension in the neck and shoulder region is so common and felt by many people, especially those who sit in at their work station or in front of a computer all day. Though there may be various reasons for this kind of discomfort, stretching is one of the best ways of relieving it.
The claimed effects of stretching include: The elimination of tension in tight muscles and joints and an enhanced movement that has beneficial impacts on the alleviation of pain and the general well-being of the human body. In this article, 7 neck and shoulder stretches that may alleviate pain and improve general health will be described. These stretches can be performed at home or at work thus they can be easily integrated into one’s daily schedule
Some Common Symptoms Of Neck and Shoulder Stretches
- Photograph shows improvement in neck and shoulder.
- *Less neck and shoulder pain
- Improved range of motion
- Increased flexibility
- Less muscle rigidity or at least appreciation of this condition as a normal state.
- Improved posture
- Enhanced circulation
- Reduced headaches and migraines
- Neck And Shoulder Exercises 7 Stretches For Pain
- Neck and shoulder pains can be eased through stretch exercises if you are experiencing any of them from time to time. In this article you will find seven neck and shoulder stretches which will help to release the tension, gain more space in movements and get rid of pain.
1. Chin Tuck
One of the muscles that respond well to stretching is the upper neck muscles and in this regard the chin tuck stretch is recommendable. This should not become a tensed movement, and so sit with your shoulders back and allow your chin to gently move towards your chest. It is advisable to hold every stretch for about a few seconds then releasing it and then repeating the same stretch.
2. Neck Roll
The neck roll stretch is perfect for targeting the neck and forth right muscles particularly for those who sit at a desk all week. Sit with your back straight and your shoulders relaxed first. Slowly twist the head to the right and pull the chin up towards the right shoulder then proceed to roll the head forward and to the left shoulder.
Continue to move your head backwards touching the back of the seat then return your head back to the forward position. After that, stretch in an opposite direction to that followed some time ago.
3. Shoulder Roll
A shoulder roll is another straightforward stretch which is useful when relieving tension in the shoulders and the neck area. Stand tall & relaxed and draft your shoulders up to your ears , then down to the shoulder blades.
Repeat the movement in a circular motion but after performing a few revolutions switch the direction.
4. Shoulder Blade Squeeze
Shoulder blade squeeze stretch is useful for the upper back muscles as well as proper posture of the body. Stay in an upright position with your shoulders relaxed and pull your Shoulders back as if you are holding a pencil in between the blades. Hug yourself with your hands tightly for a few seconds before completely loosening up the grip.
5. Upper Trapezius Stretch
Great stretch for the upper trapezius, the muscles found in the neck and shoulders. Sit up tall and let your shoulders remain free, pick up your left hand and clasp it behind your back with the palm outwards. Take your right hand over your head and slowly grab your head pulling towards your right shoulder, and feel the stretch in the left neck.
Although you don’t have to hold the position for too long – about 10-20 seconds – try to remember this technique and perform the same on the other side of the neck.
6. Cow Face Arms
One of the best and quite popular Yogasana to affect shoulders and the upper back region is the Cow Face Arms stretch. Stand erect with your shoulders down and take your right arm back and bend your elbow, trying to touch your left shoulder blade.
Then, flex the elbow of the left arm and bring it up, then place the hand at the back behind the length of the left arm and try to grab the right shoulder blade. Organize your hands in a fist and grip them or use a strap to maintain the position for a few seconds and then switch sides.
7. Thread the Needle
Thread the Needle is another posture that benefits the upper back and the shoulders muscles. Beginning of the pose: Kneel on the floor and sit on your knees, then place your wrists on the ground, alongside your shoulders and join your knees and place your knees on the ground also alongside your hips. Take your right arm and place it under your left arm then bring down your shoulder and ear on the ground. The exercise should be held for a few seconds before releasing and then the same should be done on the opposite side.
Conclusion
There are many positive effects of incorporating neck and shoulder stretch in one’s daily activities which includes relieving of pain and congestion, increasing ability to move around, and improving one’s health. The seven stretches discussed above act on the neck and shoulder muscles, and may be employed in day-to-day practice. Care should be taken to stretch just to where you feel comfortable and if you feel any discomfort stop stretching. Please advice your doctor if you have any issues or pre existing health complications.
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FAQ’s
Ques -1 How to release tight neck muscles.
To release tight neck muscles, try stretching exercises such as the chin tuck, neck roll, and upper trapezius stretch. You can also try applying heat or cold therapy, getting a massage, or practicing relaxation techniques.
Ques -2 What is the fastest way to relieve neck and shoulder pain?
The fastest way to relieve neck and shoulder pain depends on the cause of the pain. Applying heat or cold therapy, taking over-the-counter pain medication, getting a massage, or practicing relaxation techniques can all provide relief. Consult with a healthcare professional for persistent or severe pain.
Ques -3 Can stress cause neck pain?
Yes, stress can cause neck pain. When we experience stress, we tend to tense our muscles, including those in the neck and shoulders, leading to pain and tension. Chronic stress can also contribute to the development of conditions such as tension headaches and migraines.
Ques -4 What are 3 shoulder stretches?
Three shoulder stretches include the shoulder roll, cow face arms, and thread the needle. These stretches can help to release tension, improve range of motion, and reduce pain in the shoulder and upper back muscles.
Ques -5 How to cure shoulder pain?
The treatment for shoulder pain depends on the underlying cause. Rest, ice or heat therapy, over-the-counter pain medication, physical therapy, and surgery are some options. Consult with a healthcare professional to determine the best course of treatment for your shoulder pain.
Ques -6 Can gas cause shoulder pain?
Yes, gas can cause shoulder pain. When gas builds up in the digestive system, it can cause pressure and discomfort that radiates to other parts of the body, including the shoulder. However, if the pain is severe or persistent, it’s important to consult with a healthcare professional.
