How to Relieve Tension From Shoulders and Neck

The trapezius is the largest muscle in the upper back connecting the neck, shoulders and thoracic area of the spine. This muscle bears the brunt of back tension because it is responsible for controlling most of the movement of our heads, and thus is always at work! Naturally, it is a common area of complaint for aches and pains. The following exercise is a great way to relieve those aches when performed properly, but watch out: It sounds easy, but becomes more difficult as the position is repeated.

Difficulty: Moderate

Instructions

1. Sit on the floor cross-legged or on a stool (backless chair) with your spine straight and head erect.

2. Lift your arms out to the sides. Point the fingers towards each wall and extend your arms straight out as if to lengthen your wingspan. Make sure you do not lift your arms up over your head or move your spine forward. Maintain straight posture and hold for 5 seconds.

3. Pull your shoulder muscles (using the trapezius) back while keeping your arms extended out. Imagine you are trying to squeeze a lemon between the shoulder blades. Hold for 5 seconds. Keep spinal posture straight.

4. Repeat movement and extend arms again, fingers reaching outward. Your arms should be out to the sides at all times. Breathe naturally.

Tips & Warnings

• Try to perform this exercise for 10 repetitions (extending and squeezing being one repetition). You will feel your back and shoulders getting tired because you are working them! When you have completed the exercise, you will feel a great amount of relaxation in the shoulders and neck. The trapezius is relaxed because you have increased the blood flow and oxygen circulation to that area.

[boatst]

on 7/1/2009 Great exercise for back pain. Thanks for sharing