Most people don’t think to stretch their neck and shoulders before or after activity. Often these smaller muscles are overlooked in favour of the larger more obvious trigger points within the hips and hamstrings.
However, neglecting tension through the shoulders and neck can have a devastating effect on performance. Poor posture, limited mobility and even tension headaches can result if they remain overlooked.
There is a solution, however, and it is quite easy to build into your everyday routine. These 7 stretches will help to release that build up tension in the neck and shoulder muscles:
- Barbell Roll Out
- Side Neck Stretch
- Forward Neck Stretch
- Eagle Arms
- Supine Cactus
- Criss Cross Arms
- Rabbit Pose
1.Barbell Roll out
Using a long barbell or broom stick or other long dowel type of object, begin on your hands and knees slowly rolling out the dowel until your shoulders are in line with your hips, slowly come back to your starting point and repeat 8-10 times.
2. Side Neck Stretch
From a seated position, extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Hold for 30 seconds and repeat on the other side.
3. Forward Neck Stretch
From a seated position, bring your chin toward your chest until you feel the stretch along the back of the neck. Hold for 30 seconds.
4. Eagle Arms
Cross your arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other. Gently press your hands into one another, hold for 30 seconds and repeat with the left arm above the right.
5. Supine Cactus
Laying on the floor, plant your feet on the floor with your knees bent. Ground your back and shoulders into the floor with your arms laying out flat to each side, bend the elbows and reach the finger tips upward.
6. Criss Cross Arms
From a prone position, press your legs and belly into the floor, then cross your right elbow over your left, then rest your chin on your crossed elbows. Hold for 30 seconds and repeat with the opposite arm on top.
7. Rabbit Pose
From Child’s pose, hold onto the heels with the hands and pull the forehead in towards the knees with the top of the head on the floor. Hold for 30 seconds, repeat 2-3 times.
Instituting a consistent tension release practice will ensure that these small but mighty muscles remain healthy and loose and you to remain pain free.