Nowadays, many people tend to sit down for extended periods of time, usually in improper postures. Therefore, the majority of people experience a range of adverse health effects, including bad posture and back health.
In fact, poor posture can develop gradually, often without you noticing. The complications can also be caused by injuries, bad sleeping positions, infections and even stress from daily life.
Luckily, you can prevent these serious disorders and conditions. For instance, a few healthy exercises and stretches can easily help you relieve a stiff neck.
Here are 15 stretches to relieve a stiff neck, tight shoulders and upper back pain:
- Upper Trapezius Release Exercise
At, first, place your arms on sides with your palms facing up. Relax, and move your shoulders up to your ears. Hold for 3 seconds, and repeat the exercise 10 times.
2. Chin Tucks
Sit up straight and squeeze your shoulder blades together. Next, place the index finger in the middle of your chin. Tuck in your chin, taking it closer to your spine. Hold the position for 10 seconds, repeat 3 times.
3. Neck Ball Squeeze and Roll
Lay on your back, grab a tennis ball and place it on your neck. Then, press it with your chin and roll it left and right for 1 minute.
4. Cross-Body Arm Stretch
At first, stand with your feet shoulder-width apart. Then, grab one arm above your elbow and really stretch it behind using your other arm. Hold for at least 30 seconds and then repeat on the other side. Repeat 8 times.
5. Straight-Arm Wall Stretch
Put your arm against the wall, and place your hand parallel to the ground. Then, simply put pressure on your shoulder, and slowly move your chest away from the wall. Maintain the stretch for 30 to 60 seconds and repeat on the other side.
6. Cervical Rotation
Sit on a chair with your back in an upright position. Rotate your head to look as far as you can over one shoulder. Maintain the stretch for 3 seconds and repeat to the opposite side.
7. Doorway Stretch
Stand in front of a doorway and bend the arms at a 90-degree angle. Then, grab the doorframe with your palms, and stretch your chest left and right for 30 seconds.
8. Chest Foam Rolling
This exercise requires a foam roller. To perform, lie on your stomach and position your foam roller parallel to your body. Place it directly below your armpit and shoulder. Then, gradually roll outwards, and switch sides. Perform for 2 minutes.
9. Double Anterior
Stand straight and put your hands behind your body. Keep your arms extended and raise them together until you feel tightness. Repeat 3 times, for 30 seconds each time.
10. Trapezius Muscle Stretch
Start standing and raise your right shoulder up. Take your head back and place your right ear to your right shoulder.
11. Side Neck Stretch
In order, to relieve a stiff neck relax your shoulder and tilt your head to one side. Assist your stretch with a gentle push with your other hand. Keep the position for 20 seconds and do 3 repetitions with both sides. Relieve a Stiff Neck
12. Thread the Needle
Position yourself on your knees and hands. Then, slide the right hand between the left hand and left knee, and place your head on the floor. Inhale and stretch your left hand up towards the ceiling. Retain the position for 6 deep breaths and replicate the same on your other side.
13. Cow-Face Pose
Position yourself on your knees and hands then, cross the right leg in front of the left, and drive both ankles out to the side walls. Inhale and rich your left arm to the side, and rotate your arm inwards. Next, move your arm behind your back and gently bring your hand towards your neck. Stay here, breathe deeply and hold for 3-8 breaths. Release and repeat the other side.
14. Reverse Prayer Pose
Make your spine flat and put your arms behind you, place fingers pointing towards the ground with palms lightly connected. Rotate your arms towards the ceiling without separating them. Perform 4 sets.
15. Cow/Cat Pose
Begin with your knees and hands on the ground, and pull your abs inside. Look up as high as you can towards the ceiling without straining, positioning yourself like a cat. Breathe and hold for 4-8 breaths. Then, return to the initial position, and extend your butt up and push your head up, similar to a cow.