How to Relieve Tension From Shoulders and Neck
There are all sorts of reasons that people get neck and shoulder tension -- bad posture, prolonged sitting, stress. But no matter what the reason is for your neck and shoulder tension, the best way to relieve the muscles is to stretch them thoroughly, which will help them to relax and give you relief. If you know which stretches target the specific muscles that need to be relaxed, you can perform them yourself and at home any time you need relief.
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Instructions
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Straighten your back completely, whether you are sitting or standing.
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Take a deep breath in and pull your shoulders back. Imagine that you are trying to touch your lower back with your shoulder blades to pull the muscles tight.
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Hold for 10 seconds, release, then complete 10 more reps.
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Fold a towel in half length-wise, then roll it up tightly. Lie on the floor on your back, and wedge the rolled towel directly beneath your neck to offer support. The front of your neck should be completely stretched out as you lie down.
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Hold this position for 10 minutes.
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Massage the muscles that lie on either side of the spine, from the middle of the back all the way up to the back of the head. Use your finger pads to make small, circular motions that will help your circulation and soothe aching and tightened muscles.
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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.
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