1. Stretch your neck backwards on a rolled up towel
Here is a stretch very delicate stretch that is recommended to release the tension in the area around the neck.
- Roll up a towel and place it around the base of your head.
- Let your head “fall back” freely your head to the ground and relax.
- Breathe deeply
- Stay in this position for 10 minutes, unless you feel some pain.
2. Forward Neck Stretch
Thisexerciseprovides deep stretching of the posterior neck and upper back area.
- Start by standing up straight and working your abs.
- Join hands behind head keeping shoulders down
- Start by pulling your head up while inhaling
- Gently lower it as you exhale, bringing your chin close to your chest.
- Hold this position for 30-40 minutes, then slowly return to the starting position, where you will release your hands.
3. Lateral neck stretch
This stretch is perfect for the side muscles of the neck.
- Start by sitting comfortably in a chair.
- Place your right hand on the top of the head and gently pull it to the right.
- Keep your back straight and your shoulders relaxed.
- Hold this position for 30-40 seconds, then slowly raise your head back to the starting position.
- Repeat on the other side
4 . Trapezius Stretch
This exercise stretchs the neck as much as much as the traps and shoulders.
- Put your right arm behind your back, holding it with your right hand.
- Gently pull your hand towards your left foot.
- Bring your left ear to your left shoulder.
- Hold the position for 20 seconds then repeat on the other side.
5. Shoulder rotation
This movement releases tension in your shoulder area.
- Start, sitting upright, keeping your back and neck straight.
- Raise your shoulders then turn them back then down.
- All movements should be smooth. Keep your chin down, like you want to have a double chin.
6. Upper Back Stretch
Stretching the latissimus dorsi muscle also works the trapezius muscles.
- Raise your right hand above your head, and bend your elbow so that your hand goes down your upper back.
- Place your left hand on your right elbow, and gently pull your right arm to the left. Then lean your body to the left (without leaning forward or backward).
- Stay in this position for 20-30 seconds, then do the same stretch for the left side of your back.
7. Cross Stretch
Here's a good stretch for several parts of your body: biceps and shoulders.
- Start standing, with your feet apart at a distance similar to your shoulder width.
- Cross your left arm over your chest.
- Use your right hand to push your left arm, just above the elbow, bringing it closer to your body.
- Hold this position for 10-20 seconds and repeat on the other side.
8.Wall Arm Stretch
This stretch is ideal for tension in the shoulders
- Start by placing your left arm against the wall, putting your palm towards it or towards the ceiling, depending on your comfort.
- “Push” your shoulder against the wall.
- Pull your chest slightly away from the wall, offering a gentle stretch.
- Hold the position for 30 to 40 seconds, and repeat the movement on the other side.
9. 90° stretch under a door
The “90×90” stretch improves the function of the deltoid muscles and the pectoralis major.
- Stand under a door frame. Rest your hands on the doorframe, so that your elbows are at 90°. The angle between your shoulders and your body should also be 90º.
- Straighten your back and step forward. Keep your arms and legs stationary, and lean forward.
- Hold this pose for 20-30 seconds. Repeat 2-3 times.
10. Double Shoulder Back Stretches
Here's a stretch very deep, great for the shoulders.
- Start standing up straight.
- Join your hands behind your back.
- Raise your arms until you feel the stretch.
- Hold the position for 30-40 seconds, and repeat three times.
- You can lean forward if you need a deeper stretch, but you absolutely must keep your back straight.