6 Easy stretches to ease neck and shoulder tension

A strained neck and hunched shoulders cause problems that many of us are all too familiar with. The good news is that whether this pain is caused by stress, poor sitting habits or lack of activity.

Doing regular stretches exercises can resolve this situation and even provide permanent relief. The key is to do them regularly. Consistency is the basis of the formula for that success.

Here are some very effective stretches to help you combat pain in the neck and shoulder area.

1. Neck rotation

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  1. Stand up straight with your head in the center and begin by slowly tilting your neck to the right. You should feel the muscles stretch.
  2. After 10 seconds, begin to slowly rotate your head counterclockwise. Stop for 10 seconds when you reach the left shoulder.
  3. Complete the rotation by returning to the starting point
  4. Stretch the neck to the left side and repeat the rotation of the head in a clockwise direction.
  5. Repeat the sequence 2-3 times

2. Shoulder rotation

  1. Stand up straight with your arms at your sides.
  2. Rotate your shoulders backwards in circles and repeat 5 times.
  3. Do the same forward
  4. Repeat the sequence 2-3 times

3. Lateral twist

  1. Sit in a chair with your feet flat on the floor.
  2. Extend your right arm above your head and lean to the left. Bend your torso until you feel the side of your torso and shoulder stretch.
  3. Return to the starting position and repeat 5 times.
  4. Do the same with your left arm

4. Pectoral Stretch

To perform this stretch, you will need to lean against a door or wall.

  1. Stand next to the door/wall and place your forearms on it. Make sure your elbows are bent at a 90 degree angle.
  2. Let your body weight fall slightly forward, so that you feel your chest and shoulders stretch.
  3. Hold for 10 seconds and relax. Repeat 3 times
  4. Switch arms and repeat the stretch.

5. Trunk rotation


To perform this stretch, you will need a chair.

  1. Sit sideways. Your right side should be resting against the back of the chair.
  2. Without moving your legs, rotate your torso to the right until your hands grasp the back of the chair.
  3. Hold your body in this position, using your arms to intensify the stretch as your muscles loosen.
  4. Hold this position for 10 seconds
  5. Repeat 3 times on each side

6. Thoracic extension

To perform this stretch, you will need a chair.

  1. Sit down and drop your torso backwards.
  2. Open your arms to stretch your torso. To intensify the stretch, raise your arms above your head.
  3. Hold the position for 10 seconds and relax
  4. Repeat 3 times

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