Are you looking for simple and effective ways to relieve tension in your neck and improve your posture? Look no further! In this post, we will discuss the importance of stretching your neck, and I'll guide you through 5 easy neck stretches that you can do at home.
So if you spend long hours in front of the computer or you carry stress in the neck area, stay with me!
In today's world, more and more people are spending long hours sitting at a desk, staring at a computer screen, or hunching over their phones.
This can lead to a range of problems, including neck pain, headaches, and poor posture. However, movement is medicine and with the right stretches, you can alleviate tension, and improve your overall posture and wellbeing. In this blog post, we'll explore the importance of neck stretching and offer a simple but effective stretching routine that you can incorporate into your daily routine.
Why is Neck Stretching important?
Neck stretching is essential for maintaining good posture, and reducing tension in the neck and shoulders. When we sit for long periods, we tend to hunch over, causing the head to move forward, and the shoulders to hunch up towards the ears. This position puts a lot of strain on the muscles in the neck and upper back, leading to pain and discomfort. On top, it also closes our spine, reducing specially the thoracic mobility.
Neck stretching helps to lengthen these muscles, reducing tension and promoting relaxation. Regular stretching also helps to improve posture by reducing the stress on the muscles. And eventually, it also helps us improving our posture by, for example, sitting with straight back and fixing rounded shoulders.
Start slowly. If you're new to neck stretching, it's important to start slowly and gently. Overstretching can cause more harm than good, so listen to your body and only stretch as far as feels comfortable.
If you want to get the most benefit from stretching, it's important to incorporate it into your daily routine. Set aside a few minutes each day to do some simple stretches, such as tilting your head to the side or rolling your shoulders. Stretching once a week is not enough to see significant improvements in posture or tension relief.
5 Easy Neck Stretches for Tension Relief and Improved Relief (Follow Along Stretching Routine)
Regular stretching, even for just a few minutes a day, is key to maintaining good posture and reducing tension in the neck and shoulders. The following stretches will help you alleviate pain in these areas, and boost your wellbeing.
1. Neck tilts Begin by sitting with your back straight and shoulders relaxed. Arms straight and wrist in flex. Inhale and on the exhale slowly tilt your head to the left, bringing your left ear towards your left shoulder. Hold for 10, feeling the stretch in the right side of your neck. Then repeat on the other side. Inhale, and on the exhale bring the right head to right shoulder. Hold it for 10 more. Remember, keep your shoulders relaxed and avoid shrugging them up towards your ears!
2. Chin tucks Gently tuck your chin towards your chest, feeling the stretch in the back of your neck. Hold for 10 and release. In the second round, bring the hands to the back of the head, tuck your chin and start bringing the chin to the chest. Staying with chin tucked, hold this stretch for 10.
3. Neck rotations Inhale deep and exhale while slowly rotating your head to the left. Look over your left shoulder. Hold for 10, feeling the stretch in the right side of your neck. Back to center. Inhale and exhale, rotate your head to the right. Look over your right shoulder and hold it for 10 more. Remember to keep your shoulders relaxed and avoid twisting your upper body.
4. Shoulder shrugs Start by bringing your arms to your sides. Slowly lift your shoulders up towards your ears, then release them back down. We will repeat it 10 times, focusing on relaxing your shoulders as you release them down.
5. Ear to shoulder stretch Check that your back is straight and shoulders relaxed. Place your left hand on top of your right ear, inhale, and on the exhale, slowly tilt your head to the left, bringing your left ear towards your left shoulder. The shoulder wants to come at the same time away from the ear. Gently apply pressure to increase the stretch. Hold it for 10, feeling the stretch in the right side of your neck. Let’s go to the other side. Inhale, and on the exhale - tilt your head towards your right shoulder and use your right hand to increase the stretch. Hold it for 10.
To get the most benefit from this neck stretching routine, it's important to use proper form. Try to follow the steps as described in this post or in the YouTube video - and remember to keep your shoulders relaxed! Try as well to move slowly and gently, and avoid overstretching.
If you have chronic neck pain or discomfort, it's important to consult a healthcare professional before beginning a stretching routine on your own. They can help you identify the underlying cause of your pain and provide guidance on the best stretching exercises for your needs. Additionally, paying attention to good posture is essential - not only it looks better, but it also helps to prevent chronic pain and discomfort.
Lastly, if you are not sure if you are stretching correctly, you can schedule an appointment with me and I will help you navigating through the stretching and defining a personalised stretching routine that fits your needs.
Happy stretching!
xx Zohar