6 indispensable exercises to relax your shoulders and neck

6 indispensable exercises to relax your shoulders and neck

You will only need 10 minutes.

Tension in the cervical-collar zone is a very common phenomenon that brings us a lot of discomfort. Problems with the neck and shoulders are most often caused by constant work at the computer in uncomfortable and unnatural positions. Unpleasant sensations can be relieved by a light workout. Give yourself 10 minutes of free time to feel better.

hatha yoga instructor

After a workout, it’s important to relax your muscles. Yoga classes will help flush out lactic acid, unload joints, and renew cells.

Tilting the head to the jugular fossa

Technique

• Stand up straight, put your hands on your waist.
• Tilt your head downward, trying to reach your chin to the top of your chest. Feel the stretch in the back of your neck.
• Interlock your hands and place them on top of your head, increasing the pressure.
• You can rotate your chin slightly to the right and left to shift the tension.

Stretching

Technique

• Stand up straight, hands can be placed on your waist, look forward.
• Push your chin as far forward as possible, keeping your shoulders in place.
• Then pull it back in.
• Perform the exercise slowly, reaching the extremes in each direction.

Lateral Neck Muscle Tension

Technique

• Stand up straight, straighten your shoulders and look forward. Place your left palm over your right ear.
• Lightly press your hand on your head, trying to tilt it towards the opposite shoulder.
• Tensing your neck muscles, resist the pressure and pull your right hand down.
• Repeat on the other side.

Exercise for shoulders and back

Technique

• Stand straight at a distance of two steps from the wall facing it. Place your feet at the width of your hips.
• From this position, bend and lean forward with a straight back to a 90° angle between the body and legs. Rest your hands on the wall.
• Try to straighten and extend your spine as much as possible.
• Hold the corner for 20-30 seconds. If desired, you can repeat the exercise several times.

Child’s pose

Technique

• Stand on all fours, connect the feet. Lower the pelvis on the heels.
• Lean forward, straighten your back and extend your straight arms in front of you.
• Touch your forehead to the floor and relax completely in this position.

Cobra pose

Technique

• Lie on your stomach. Bend your elbows along the body.
• Straighten your arms, lifting the body. Stretch your head upwards and your shoulders backwards and downwards, bending slightly in the lower back.
• Hold at the top for 20-30 seconds and then relax.

This complex will help you perfectly relax your neck and shoulders. Remember that light warm-up exercises are very important, they help the muscles to work properly, relieve them of pain and tension. And if you want to pay attention to your back muscles as well, look for a useful workout here.