9 Stretches to Relieve Neck and Shoulder Tension

3. Upper trapezius stretch

This stretch involves both the neck and the shoulders.

• Begin by putting the right arm behind you and grabbing it with your left hand;
• Pull the hand gently toward your left foot;
• Tilt your left ear toward your left shoulder;
• Hold for 20 seconds and repeat on the other side.

You can also do the same stretch by keeping your hands in front of you, this way you also get a good upper trapezius stretch, but from a slightly different angle.

4. Thread the needle

This stretch releases the tension in the upper back and between the shoulder blades. All moves should be smooth and soft.

• Begin by getting on your hands and knees;
• Then slide the left arm with the palm up between your right arm and legs, rotating your body until your head touches the ground;
• Hold for 30-40 seconds then repeat on the other side.

5. Shoulders roll

This movement releases tension around the shoulders.

• Begin in a sitting or standing position, keep the back and neck straight;
• Lift the shoulders up and then roll them back and down;
• All movements should be smooth. Keep the chin tucked, making a double-chin
  

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