It is not uncommon for muscle tension, especially in the neck, to occur, particularly for those who spend a lot of time sitting stationary in front of computer screens. Fortunately, there are neck tension stretches to be done that relieve current discomfort and prevent future episodes.
Keep reading for five exercises to relieve neck tension that you can do almost anywhere for quick results and a healthier, looser you.
Lift the top of your shoulders as close to your ears as you can get. You should feel tension in your shoulders and neck. Hold the lift for three to five seconds, and then drop your shoulders back down. Repeat this three times. Using this exercise when you first notice neck muscle tension developing can help prevent it from worsening.
Sit upright and look forward. Slowly turn your chin towards your right shoulder until you feel the left side of your neck stretching. Hold the position for 10 seconds. Move your chin back to the center and then do the same for the other side. Repeat these steps twice for maximum neck muscle tension relief.
Look straight ahead with your neck straight. Start by slowly tilting your head to the left side and holding it in that position for about up to 10 seconds. This will help relieve neck muscle tension on the right side. Then, try tilting your head to the right side for the same amount of time for relief on your left side. You should repeat this stretch several times over, tilting your head forward and backward between sides as well.
Start in a standing position with the palms of your hand on your lower back. Then, use your palms to push your back forwards. Hold this position for 10 seconds, and repeat. This will stretch the muscles in both your back and neck. This is a great neck tension release exercise to use if you have been sitting still for a long period of time.
Raise your right arm straight up, and then bend it. Use your left hand to gently push down on your right elbow, down toward your shoulder blade. Hold the position for 10 to 15 seconds, and then repeat for the other side. This exercise, although it doesn't seem to affect the neck directly, can relieve tension in the upper back muscles and indirectly provide relief for the entire shoulder area.
Take care of your neck and shoulder muscles by moving them throughout the day with these neck tension exercises. Also, make sure to stop doing any exercise or stretch if it causes pain, and do see a doctor if you have persisting or severe neck pain.
Furthermore, for middle-age women whose hormones may play a role in consistent neck and muscle tension, there is hope at the end of the tunnel. Natural and effective muscle tension treatments focus on promoting hormonal balance for optimal muscle health and menopause symptom relief. Check them out!
- NHS. (2017). Neck pain. Retrieved November 6, 2019, from https://www.nhs.uk/conditions/neck-pain-and-stiff-neck/
- Chartered Society of Physiotherapy. (2012). Neck pain exercises. Retrieved November 6, 2019, from https://www.csp.org.uk/publications/neck-pain-exercises