The neck and shoulder are among the common points that usually bring some discomfort or pain. It could be a result of long hours in your desk or a wrong sleeping position that cause the pain. Pain in the neck and shoulders may disrupt your daily activities affecting one’s productivity. You can also find neck support pillow but exercise still the best way to do.  Here are some stretches you can do to give your neck and shoulder a good stretch.

  • Neck rolls

Apart from the fundamental tip of improving your posture, neck rolls are also some of the easiest ways you can do to release the tension or pain in your neck. The neck rolls will be performed by trying to form a U-shape. This can be done by tilting your head to one direction while slowly rolling it down with your chin close to the chest, to the other direction and then reverse. Roll your head s well as the neck neck on the sides and never roll back and forth as it will build up pressure in your cervical spine. Repeat this step five times.

  • Behind the back neck stretch

The behind the back neck stretch is another easy stretch you can perform on your feet. Start with your feet hip-width apart with arms by your side. Reach both hands on your back with right hand holding the wrist of the left. Using the right hand, try to slightly pull away the left arm giving you a good stretch. Do on the other side. This will allow the chest to open as it provides deep stretch to the neck and shoulders. The best part about this one is you can do it anywhere.

  • Cow-Face Pose

Another variation of the behind the back neck stretch is the cow-face pose. To perform this pose, begin with one arm to the ceiling. Bend the elbow of the same arm with the hand behind your head. Direct the other arm behind your back by bending it so that the palm of the left hand touches the shoulder blade on the opposite side. Aim to let your left hand reach the fingertips of your right hand and then do the same on the other side.

  • Bridge

The bridge, one of the fundamental yoga poses, is also a great way to stretch the neck and shoulders. Start by lying down on the floor with your arms on the side and palms facing down. Bend your knees and walk your heels as close to your bum. Make sure your feet are flat and at a hip distance. Then lift your hips off the floor by pressing on to your palms. Bring the shoulder blades together by rocking the weight from side to side. Do it for about 20 to 30 seconds before slowly lowering your booty back to the floor. Finish it with a stretch on the lower back by hugging your knees into the chest.

  • T, Y, and I Movements

The T, Y, and I Movements is such an easy way to stretch and all you need is a minimal space to allow your arms to move freely across and straight up. These movements will improve your range of motion and fix the tightness or soreness in your shoulders. On your feet, place your back against a wall and try to keep the palm facing forward. From here, move your arm towards the ceiling to form a T-shape. Try to keep the arms and upper body in touch against the wall. From this shape, slightly raise your arms higher to form the Y-shape, and then straight up with thumbs touching each other to form an I-shape. Throughout this stretch, the shoulder blades should be kept flat on to the wall. http://www.self.com/gallery/stretches-relieve-sore-neck-sitting-all-day

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