Upper back, neck pain and tension are common complaints, particularly when people feel stressed or spend a lot of time hunched over desks or computers. Exercises that stretch the neck, shoulders, and upper back can help relieve pain and loosen tight muscles....CONTINUE READING THE FULL ARTICLE>>>
According to Mayoclinic, here are 3 main effective exercises that van help you.
Forward and Backward Tilt
This can be done while you’re seated or on your feet. Keep your moves slow and smooth. Start with your head squarely over your shoulders and your back straight. Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up.
Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position. Repeat the set several times. Do it every day.
Thoracic spine stretch
Stand up and lift your elbows out to your sides. Rest your hands on the back of your head. Pull your elbows back slightly while stretching out your spine. Your eyes should be looking ahead. Hold this for 10 seconds. Repeat 5 times.
Neck roll
Stand or sit facing forward. Begin by tilting your neck to the right. You should feel the stretch through your neck to your trap muscle. After a second or two, slowly roll your head counterclockwise.
Pause for a second or two when you reach your left shoulder. Complete the rotation by ending where you started. Repeat these steps, rolling clockwise. Repeat this sequence 2–3 times.
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