Neck and Shoulders
Neck stiffness can have so many contributing factors from sleeping awkwardly, the set-up of your desk work station and day to day stresses. It’s not just the muscles of your neck that need to be given attention, there’s lots more in the top of your back and shoulders that help to support your head and neck too. These stretches can easily be done at your desk at work so great for some relief throughout the day.
Trapezius Stretch
Target areas: trapezius
A nice stretch for anyone who might feel a stiff and creaky neck. Gentle is the aim of the game here.
Either seated or standing, keep your body tall and straight. Bend one arm behind your back (this makes a big difference). Gently (and I mean really gently) tilt your head down towards to your shoulder. You should be able to feel a nice stretch on the opposite side. Hold hear for thirty seconds or so before releasing and repeating on the opposite side.
Levator Scapulae Stretch
Target areas: Levator scapulae and traps
The levator scapula muscle lifts your shoulder blades so if your shoulders have been hunched up then this muscles will have been working in overdrive. Give it some love with this simple stretch. As with anything around your neck, go easy!!
Either seated or standing, keep your body tall and straight. Bend one arm behind your back (this makes a big difference). Turn you chin around towards one shoulder. Tilt your head so that your chin is pointing towards your elbow. You should be able to feel a nice stretch on the opposite side along the side of your neck. Hold hear for thirty seconds or so before releasing and repeating on the opposite side.
SCM Stretch
Target areas: Sternocleidomastoid and neck flexors
Either seated or standing, keep your body tall and straight. Bend one arm behind your back (this makes a big difference). Turn your chin towards one shoulder. Gentle tilt your head back until your feel a nice stretch in the front of your neck. Hold here for thirty seconds or so before releasing and repeating on the opposite side.
Neck forward roll
Target areas: neck flexors and rotators
Take this one easy, slow and gentle. No extravagant movements! Please note that this movement is only forward, and your head isn’t tilted back at any point.
Turn your chin over to one shoulder. Very slowly and gently, drop your chin down towards your elbow, then forward to tuck in towards your chest, over towards the other elbow and around to the opposite shoulder. Like drawing an arc from one shoulder to the other. Once across to the other side, hold for a few seconds before returning to other side. Repeat this sequence a few times.
Floor angels
Target area: Shoulders and pecs mobility
Kind of like a snow angel, but less cold and wet. This is a great movement sequence for your shoulders, back and chest. A nice all-rounder.
Lie on your back on the floor with your knees bent and feet flat on the floor. Bring your arms out to the sides level with your shoulder. Palms should be facing towards the ceiling and elbows bent at about ninety degrees. Keep your back nice and flat on the floor by engaging your core and pulling your belly button in. Straighten your arms by sliding your hand overhead. Hold for a few seconds before returning to have your elbows bent at shoulder height. Repeat this sequence a few times.
Wall angels
Target area: Shoulders mobility
This is a nice active movement practice to help increase shoulder mobility. Using a wall will help to maintain good form but it’s not totally essential.
Stand facing a wall with your elbows and forearms on the wall from about shoulder height. Trying to keep your back straight and not arched, slide your forearms up the wall to straighten your arms. Lift your forearms off the wall and hold for a couple of seconds. Return your forearms to the wall and bend your elbows back to shoulder height again. Repeat this sequence a few times.
