Relieve Neck Tightness Using 4 Stretches
Four Easy Stretches to Reduce Neck Tightness
Do you feel tightness in the neck? This could be due to a number of factors. This could be due to long hours spent in front of a computer or your posture (forward head position, slouched sitting), heavy purse/backpack, poor pilates north york sleep habits, high-stress levels, and other factors. You may feel tightness or other symptoms.
Muscle pain and tender areas
A decreased movement in your neck (difficulty identifying blind spots).
Tension headaches
It can seem natural and easy to position our heads forward while seated in front of our phones and computers. This posture can strain our necks and back muscles, which can make it difficult to lift our 11-pound head. These muscles can become tired and sore. However, exercises and stretching can strengthen the muscles and ease tension in the neck.
You can try a few of these exercises. It’s normal for you to feel tension, but if you feel tingling or numbness, speak to your doctor.
1. Neck stretch
Start here
Maintain a straight posture and nod your head throughout the stretch.
Hold your first rib and shoulder down with your right hand.
With your chin slightly raised, move the ear to the side of your shoulder with the other hand.
Finish here
To assist with the stretching, you can reach up with your other hand and place it on top of your head.
Hold for between 30 seconds to a minute
Return to the starting position. Let go of your chin nod and continue in the opposite direction.
2. Shoulder stretch
Start here
Stand straight up and hold the chair’s edge with your hand.
Place your head on your chest, then lower your head and turn your head towards the hand. (Imagine sniffing the opposite armpit).
Finish here
To assist with the stretching, you can reach up with your other hand and place it on top of your head.
Hold for between 30 seconds and a minute
Return to the starting position, and then go in the opposite direction.
3. Chin Tuck
Start here
Stand straight up and gaze directly ahead.
Keep your head up and your chin down.
Finish Here
Hold for 10 Seconds
Repeat 2-3 times: Return your head to its original position.
4. Squeeze shoulder blade
Start here
Standing, slightly tuck your chin, and maintain a straight posture.
Keep your arms straight at your sides and squeeze your shoulder blades together, but don’t jerk up.
Finish Here
Ten seconds
Relax gently and return to your original position. Repeat 2-3 times