Spending several hours at your desk, in front of your computer or doing any type of sedentary job with little movement can cause immense damage to your shoulder and neck. If you are already suffering from neck and shoulder pain problems, start with the related stretches right away and if you are lucky not to have it till now, waste no time to let the problem attack you.
Stretching your neck and shoulder will help in controlling the stiffness, increase blood flow and keep your muscles flexible. So, here are some easy to perform neck and shoulder stretches which are very necessary if you have a tough routine.
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5 Simple Neck And Shoulder Stretches
Shoulder And Neck Flexible Stretches
This is specially for those who have rotator cuff problems. Start by bringing your left arm across your body. Use your right arm to hold it tight. It should be either above or just below the elbow. Stay in this position for at least 20 seconds. Now switch the arms and repeat.
Towel Shoulder And Neck Stretch
Grasp a towel firmly with both your hands. Now, pull the towel with your hand towards the ceiling. Feel the stretch on your opposite arm as you start lowering your hand.In the process you will be pulling the towel backwards. Stay in this position for at least 30 seconds.
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Switch the hands and repeat.
Simple Neck And Shoulder Stretch
Bend your head when you wish to start the exercise first. Keep it towards the right and slightly forward.
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Use your right hand and slowly pull your head down but do not force yourself into any position. You will feel the stretch on the left side of your back and neck. Stay in this position for 30 seconds and repeat on the opposite side.
Upper Back Stretch
This exercise stretches your upperback, shoulders and neck muscles. Stand relaxed while standing straight as you start. Keep your arms stretched just in front. Your arms need to be parallel to the floor. Start to pull your shoulder blades together just behind you.Bend your arms from the elbows. You will notice that your arms are slowly spreading wider. Stay in this position for at least 20 seconds. This stretching exercise can be done even while you are sitting at your desk. Repeat twice.
Behind The Back Neck Stretch
This exercises stretches your back neck and shoulders increasing flexibility. Sit on the edge of any sturdy chair.
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Both hands should be just behind your pelvis. Use your right hand to hold your left wrist. Now, straighten your left arm and pull it away slowly and lightly.If you wish to increase the neck stretch further, you can lower your right ear towards the shoulder. Stay in this position for 30 seconds and then switch sides.
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Do these exercises once at least in a day especially if you spend many hours in front of your computer. With these easy stretches you will be able to get relief from shoulder and neck pain and prevent further damage.