Nowadays, in the digital era that we found ourselves in, we often tend to sit in wrong postures for long periods of time. This can make a huge impact on our health and can result in serious disorders or conditions.
Fortunately, there are numerous kinds of exercises and stretches that can reverse this process. In this article, we will cover 15 stretches that will definitely help you if you practice them on daily basis.
The Possible Reasons Behind a Stiff Neck and Tight Shoulders
Stiff neck and tight shoulders can arise from numerous disorders that are connected to the tissues and muscles in the neck and shoulders. Usually, the reason behind a stiff neck is extremely weak neck muscles and tissues that can become more easily.
Similar to this, you can feel pain and soreness in your back and shoulders. Other reasons for these conditions are bad postures, injuries, bad sleeping position, infections and even stress from everyday life.
If the pain in your neck and shoulders doesn’t go away, it is recommended to visit and consult your doctor. Aside from that, you can try some of these stretches and you will see positive changes in a short period of time.
Exercises To Treat and Prevent Tension and Soreness
Upper Trapezius Release Exercise
A good exercise that can treat muscle fatigue and spasms. Simply position your arms on your sides and place your palms facing up. Move your shoulders up and hold the position for at least 3 seconds. Have your body completely relaxed and repeat the exercise at least 10 times.
This exercise promotes flexibility and can decrease the pressure on your spinal nerves. You can do it in a sitting posture by squeezing your shoulder blades together. Next step is to bring your chin in and make a double-chin. Hold the position for around 10 seconds before releasing. Repeat the exercise 3 times in a row and try to be as relaxed as possible
Neck Ball Squeeze and Roll
This stretch will activate your upper back muscles and it is done by laying down. Take a tennis ball or something similar and place it on your neck. Hold it with your chin and roll it.
Cross-Body Arm Stretch
If you are suffering from a sourness, this exercise can help you. Stand up and put your shoulders equally to the width of your legs. Simply move one of your hands up across your chest and stretch. Hold the position for 10 seconds and help yourself with your other arm. Repeat the exercise for around 8 times.
Straight-Arm Wall Stretch
If you are having bad posture throughout the day, this exercise can prevent further damage. Place your arm with your palm against the wall, and place your hands parallel to the floor. Simply put pressure on your shoulder, and move your chest away. Maintain the stretch for 30 to 60 seconds before changing to the other side.