5 Easy Stretches For Shoulder And Neck Stiffness
Mount from the shoulders: 5 easy exercises for neck pain
Discomfort in the neck not only causes inconvenience, but also negatively affects performance. Muscle tension makes a person more irritable, worsens mood and significantly reduces stress resistance.
Regular physical activity and mental balance are ideal prevention of such problems. However, with the modern rhythm of life, it is rather difficult to comply with these conditions. Nevertheless, you can resist pain in the neck and shoulders even with sedentary work and high levels of stress.
Here are five easy exercises that can help you forget about unpleasant sensations in the muscles.
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Tilting the head to the side
Perform the exercise while standing or sitting.
Place the palm of your right hand on the crown of your head and slowly pull your head to the right. At the same time, the back remains straight, and there is no tension in the shoulders. Hold this position for 30 seconds, and then gently return to the starting position. Repeat the same movements, but with an inclination to the left. Do the exercise five times left and right.
Tilting the head stretches the long muscles of the neck, eliminates stiffness and discomfort on the sides.
Placing hands behind the head
Exercise while standing or sitting.
Raise the right arm, bend it at the elbow and reach the upper edge of the right shoulder blade. Place your left hand on top of your head and slowly tilt your head to the left. Lock this position for 30 seconds and return to the starting position. Then do the same to the right. Repeat five times in each direction.
This the exercise is aimed at stretching the muscles that lift the shoulder blades. If they are tense, there is pain in the lower neck and shoulder blades.
Straighten your back: 5 minutes a day for a beautiful posture
Simple exercises to help strengthen muscles, relax and straighten the spine.
The exercise is performed while lying down.
Roll up the towel and place it under the base of the skull. Tilt your head back and relax your neck, shoulders, and back. Stay in this position for 10 minutes or until you feel uncomfortable. It is advisable to practice on a hard surface.
This exercise is gentle , but effectively stretches all the muscles of the neck and helps to relieve stiffness.
Lying Neck Lift
Exercise is performed inlying position.
Raise your head by pulling your neck forward and up. Lock in this position for a few seconds and return to the starting position. Repeat 10 times.
Head lifts strengthen everyone muscles of the neck.
Tilts of the head with the hand in place
The exercise is performed in a standing or sitting position.
Place your right hand behind your back. Place your left hand around your right wrist and gently pull down and to the left. Tilt your head to your left shoulder and fix this position for 30 seconds. Then repeat the exercise on the other side. Do five times each.
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This exercise is designed to stretch the upper trapezius muscles and effectively relieves tension from both the shoulders and neck.
General recommendations for exercises for neck pain
When doing exercises to stretch and strengthen the muscles of the neck and shoulders, remember that a noticeable effect can only be achieved with regular exercise. In addition, discomfort in this area can be caused by serious injuries or illnesses, which require qualified medical assistance.