What can you do to ease stress-related neck and shoulder pain?
Preventing stress-related neck and shoulder tension isn’t always easy to do, especially in today’s busy world. But, there are techniques and strategies that may help relieve muscle tension and ease pain and discomfort.
Here are five stretches and poses you can do on a daily basis to help relieve tension and tightness in your neck and shoulders.
The neck stretch is a deep stretch that eases tension in your neck and helps improve your range of motion.
- Stand tall with your left arm at your side.
- Place your right hand on your head with your fingers pointing to the left side.
- Gently pull your head toward the right side until you feel a stretch in the left side of your neck.
- Hold for 20 to 30 seconds and return to center.
- Repeat on left side.
- Do 2 to 3 times on each side.
The neck release is a gentle way to loosen tension in both your shoulders and neck.
- Stand tall with both arms at your sides.
- Lower your head and bring your chin toward your chest.
- Gently tilt your head towards the right side and pause for 30 seconds. You should feel a stretch in the left side of your neck.
- Bring your head back to the center and lift to the starting position.
- Repeat before changing sides.
- Do 3 to 5 times on each side.
The neck release is a gentle way to loosen tension in both your shoulders and neck.
- Stand tall with both arms at your sides.
- Lower your head and bring your chin toward your chest.
- Gently tilt your head towards the right side and pause for 30 seconds. You should feel a stretch in the left side of your neck.
- Bring your head back to the center and lift to the starting position.
- Repeat before changing sides.
- Do 3 to 5 times on each side.
Child’s Pose or Balasana is a well-known yoga pose that can help relieve neck and back pain. It’s also a gentle stretch that helps you relax.
- Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
- Sit back on your heels, lengthen your spine, and walk your hands in front of you. Make sure to hinge at your hips.
- Fold forward and keep your arms extended in front of you.
- Hold this position for 60 to 90 seconds. Focus on your breath while you release tension in your neck and shoulders.
- Return to the starting position and repeat.
- Do 2 to 3 times.
Child’s Pose or Balasana is a well-known yoga pose that can help relieve neck and back pain. It’s also a gentle stretch that helps you relax.
- Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
- Sit back on your heels, lengthen your spine, and walk your hands in front of you. Make sure to hinge at your hips.
- Fold forward and keep your arms extended in front of you.
- Hold this position for 60 to 90 seconds. Focus on your breath while you release tension in your neck and shoulders.
- Return to the starting position and repeat.
- Do 2 to 3 times.
The Cat-Cow or Chakravakasana is a yoga pose that allows you to stretch your back, torso, and neck, helping to release tension in these areas.
- Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
- Inhale and move into Cow Pose. Drop your belly towards the mat and lift your chin and chest. Look up at the ceiling. Open your chest and shoulders. Pause for a few seconds.
- Exhale and move into Cat Pose. Pull your belly toward your spine and round your back toward the ceiling. You should be looking down at the mat. Pause for a few seconds.
- Inhale and come back into Cow Pose and repeat the sequence.
- Do 10 to 12 times
The Cat-Cow or Chakravakasana is a yoga pose that allows you to stretch your back, torso, and neck, helping to release tension in these areas.
- Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
- Inhale and move into Cow Pose. Drop your belly towards the mat and lift your chin and chest. Look up at the ceiling. Open your chest and shoulders. Pause for a few seconds.
- Exhale and move into Cat Pose. Pull your belly toward your spine and round your back toward the ceiling. You should be looking down at the mat. Pause for a few seconds.
- Inhale and come back into Cow Pose and repeat the sequence.
- Do 10 to 12 times
Thread the needle is a stretch that helps release tension in your back, neck, and shoulders.
- Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
- Slide your right hand (palm up) on the floor to the left side of your body. Your body will rotate with the movement, and your right shoulder will touch the floor as you look to the left side. Use your left hand to support your weight.
- Hold this position for 20 to 30 seconds and return to the starting position.
- Repeat on the left side.
- Do 2 to 3 times on each side
Thread the needle is a stretch that helps release tension in your back, neck, and shoulders.
- Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
- Slide your right hand (palm up) on the floor to the left side of your body. Your body will rotate with the movement, and your right shoulder will touch the floor as you look to the left side. Use your left hand to support your weight.
- Hold this position for 20 to 30 seconds and return to the starting position.
- Repeat on the left side.
- Do 2 to 3 times on each side
Comments
Post a Comment