Neck tension is an ongoing struggling with lifestyles, work ("tech neck"), and travel. But shoulders are the focus for June, as many of my clients have been describing limited range of motion (ROM), tension, and pain. Let's start with shoulder relief, and then address that pesky neck tension...
First, an excellent all-around exercise that re-aligns the whole upper body are push-ups. There are many ways to perform push-ups that are effective, even if you lack upper body strength.
Position yourself for your abilities. Push-ups can be done on knees, or at an angle such as against a bed or couch, a counter or even, a wall. If you have not done push-ups ever, or for many years, start with standing push-ups against a wall or countertop.
Start with arms and hands wide. Slowly lower yourself, keeping your torso and lower back stable.
Perform as many as you can, working up to 3 sets of 10 repetitions each.
Second, "Wall Pushes" loosen shoulders and maintain shoulder ROM. A "Wall Push" is like a regular push-up, but it's a small, focused movement, with straight arms. Position yourself like you are doing a push-up against a wall. Keep the arms straight: do not bend your elbows. Learn forward with your chest, feeling your scapulae (shoulder blades) retract onto your back. Squeeze your shoulder blades toward the center of your back. Next, push away from the wall, extending the shoulders out again.
Again, this is a small movement that is focused on your scapulae (shoulders). If you have tension or limited ROM, you may feel "crunching" around your shoulder blades. This will dissipate in time, with practice.
With practice, you can go from the wall to a countertop, to a bedside or couch, and eventually, to the floor.
Third, for shoulders: "Diamonds". These are easy to do anywhere, any time! Do 10-15 at a time.
Clasp your hands behind your head.
Expand your chest, pointing elbows back. Look up.
Hold for 5 seconds.
Bring your elbows together and down, tucking your chin toward your chest. Round your upper back.
Hold for 5 seconds.
Repeat. Expand & open, Curl in.
Now, for Neck stretches. These will also help to loosen shoulders!
"Hugging the Sun"
Lay on your belly: on the floor, a mat, or on your bed (without a pillow).
Stretch your arms straight out to your sides. Look to the left. Hold 30 seconds - 2 minutes. Look to the right. Hold 30 seconds - 2 minutes. Repeat.
If it's difficult to look to each side, place a low pillow under your chest.
Another simple neck-relieving exercise is traction. Start with knees bent and a forward bend, such as wide stance forward bend or chair pose. Lean forward. Clasp your hands together behind your neck. Feel the weight of your hands resting on the base of your skull (occiput), gently pushing toward the occiput. You are letting gravity pull your hands downward, gently tractioning the spine.
From this forward-leaning position, applying gentle traction to the neck, you can gently, slowly, stretch your neck: from side to side, or twisting the head slightly. Your usual neck stretches are usually more effective with some gentle traction. Hold each stretch for 10-30 seconds. Release and come upright slowly.
These are a few effective exercises to relieve shoulder and neck tension. You can do each exercise or stretch every day. If you need more instruction, book a massage in Las Cruces with me, and let me show you some exercises that may be effective for your body's needs.
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