11 Stretches to Relieve Neck and Shoulder Tension
1. Neck roll
This is a very gentle stretch used to release tension around your neck.
- Roll a towel;
- Place it at the base of your head;
- Let your head fall back toward the floor and relax.
- Stay in this position for about 10 minutes unless you feel any sort of pain.
2. Clasping neck stretch
This exercise provides a deep stretch for the back of your neck and your upper back.
- Begin by sitting comfortably in a chair or on the floor;
- Clasp your hands behind your head;
- Gently pull your head down bringing the chin toward the chest;
- Hold for 30-40 seconds, and then slowly return your head to the initial position and release your hands.
3. Lateral neck flexion stretch
This stretch targets the sides of your neck.
- Begin by sitting comfortably on the floor or in a chair;
- Place your right hand on the top of your head and gently pull it to your right;
- Keep the back straight and shoulders relaxed;
- Hold for 30-40 seconds and then slowly lift your head back to the initial position;
- Repeat on the other side.
4. Upper trapezius stretch
This stretch involves both the neck and the shoulders.
- Begin by putting the right arm behind you and grabbing it with your left hand;
- Pull the hand gently toward your left foot;
- Tilt your left ear toward your left shoulder;
- Hold for 20 seconds and repeat on the other side.
You can also do the same stretch by keeping your hands in front of you, this way you also get a good upper trapezius stretch, but from a slightly different angle.
5. Levator scapulae stretch
This stretch targets the side of the neck and the shoulders.
- Begin by sitting on a chair and holding the chair from behind with one hand;
- Tip your chin toward the chest and tip your ear toward your left shoulder;
- Rotate your head 45° to the right and then to the left. You can put your other hand over your head to help, but don’t force it, all movements should be very gentle;
- Hold on each side for 20-30 seconds and then change sides.
6. Thread the needle
This stretch releases the tension in the upper back and between the shoulder blades. All moves should be smooth and soft.
- Begin by getting on your hands and knees;
- Then slide the left arm with the palm up between your right arm and legs, rotating your body until your head touches the ground;
- Hold for 30-40 seconds then repeat on the other side.
7. Shoulders roll
This movement releases tension around the shoulders.
- Begin in a sitting or standing position, keep the back and neck straight;
- Lift the shoulders up and then roll them back and down;
- All movements should be smooth. Keep the chin tucked, making a double-chin.
8. Cross-body arm stretch
This is a good stretch not only for your biceps, but also for your shoulders.
- Begin by standing with your feet shoulder width apart;
- Cross your left arm across your chest;
- Use your right hand to pull your left arm just above the elbow closer to your body;
- Hold for 10-20 seconds and repeat on the other side.
9. Cow-face pose
This stretch targets multiple muscles, including the shoulders.
- Begin by raising your left arm straight, then bend it, and bring it behind your head;
- Bring your right hand behind your back, reach up, and grab your left hand;
- Hold for 10 seconds, then release the hands, and repeat on the other side.
If you can’t reach the fingertips of the other hand, use a towel to help. Hold the towel with the hand that is above your head and grab it with the other hand, creating a gentle pull.
10. Straight-arm wall stretch
This stretch is great for tense shoulders.
- Begin by placing your left arm against the wall, palm facing the wall or ceiling, however you feel more comfortable;
- Press the shoulder to the wall;
- Slightly move the chest away from the wall, creating a gentle stretch;
- Hold for 30-40 seconds and repeat on the other side.
11. Double anterior shoulder stretch
This is a very deep shoulder stretch.
- Begin by standing up straight;
- Clasp your hands behind your back;
- Raise your arms up until you feel a stretch;
- Hold for 30-40 seconds, repeat 3 times.
- You may bend forward if you need a deeper stretch.