Neck and shoulder tension is a common problem for many of us, especially in today’s world of prolonged sitting, screen time, and stress. Tension in these areas can lead to discomfort, headaches, and even limited mobility.
Fortunately, stretching can help relieve tension, improve flexibility, and promote relaxation. Below are nine effective stretches for relieving neck and shoulder tension, along with step-by-step instructions for each.
1. Neck stretch
This exercise provides a deep stretch to your neck and upper back .
- First, sit comfortably on a chair or on the floor.
- Clasp your hands behind your head.
- Gently pull your head down and bring your chin toward your chest.
- Hold the position for 30 to 40 seconds, then slowly return your head to the starting position and release your hands.
2. Lateral neck flexion stretch
This stretch targets the sides of your neck .
- First, sit comfortably on the floor or on a chair.
- Place your right hand on your head and gently pull it to the right;
- Keep your back straight and your shoulders relaxed;
- Hold the position for 30 to 40 seconds and then slowly raise your head to the starting position.
- Repeat on the other side.
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