5 simple neck stretches to ease daily discomfort
What's the story
If you sit for long hours, are stressed, or have a bad posture, you are not alone. Neck tension is something most of us face regularly.
But, including mindful neck stretches can help relieve discomfort and increase flexibility.
They are easy to do and you can practice them at home or office without any equipment.
Here are five neck stretches to relieve daily tension.
Stretch 1
Side neck stretch
The side neck stretch targets the muscles along the sides of your neck.
To perform this stretch, sit or stand with your back straight. Gently tilt your head towards one shoulder until you feel a slight stretch on the opposite side of your neck.
Hold this position for about 15-30 seconds before switching sides.
This stretch helps in reducing stiffness and improving range of motion.
Stretch 2
Forward neck stretch
The forward neck stretch targets the back of your neck and relieves tension.
Start by sitting comfortably with a straight spine.
Gently lower your chin towards your chest until you feel a mild pull along the back of your neck.
Hold the position for 15-30 seconds, making sure you don't overextend or feel discomfort.
Stretch 3
Upper trapezius stretch
This stretch specifically targets the upper trapezius muscles, which tend to hold tension due to stress or even bad posture.
Sit up straight and place one hand behind your back, while using the other to gently pull your head towards one shoulder diagonally forward until you feel a mild stretch on the opposite side of your upper back and shoulder region.
Stretch 4
Levator scapulae stretch
The levator scapulae muscle runs from either shoulder blade to the cervical spine.
To stretch it, place one arm overhead and press down the same-side temple with the other hand.
This will create a stretch across the shoulder and neck.
Hold for 15-30 seconds, alternating sides as needed throughout the day to ease tightness.
Exercise 5
Chin tuck exercise
Chin tucks are great for strengthening and lengthening the anterior cervical flexors. This helps in maintaining proper alignment and preventing future strain injuries.
Sit up tall, draw your chin inward to create a double-chin effect, hold for a few moments, then release.
Repeat this several times throughout the day, especially after long periods of screen use. This promotes healthier habits and overall well-being.