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16 Mar 2023 • 9 min read
Tension in your neck and shoulders can be down to your day-to-day posture, prior injury, or poor technique when working out.1
This can cause unnecessary discomfort and weakness that can result in limited movement where simple tasks can become challenging. If left, the tightness can worsen and even cause tension headaches.
If you’re already struggling and need additional help, try a supplement designed to help with muscle and joint pain before working on tension relieving exercises.
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Tension can be brought on by several factors, including:2
The following exercises can help alleviate tension in the shoulders and neck:3,4,5
Looking forward, very gently tilt your head sideways, moving your ear towards your shoulder. Move only as far as you’re able without straining. Repeat the opposite way and work up to three times on each side.
Whilst standing or sitting, roll your shoulders up, back ,and down in one direction before changing to the other direction.
With a neutral spine and your shoulders back, slowly lift your shoulders towards your ears. Hold for a few seconds before lowering them back down. Repeat at least 5 times.
Standing with feet hip width apart, lift your arms to the side and squeeze your shoulder blades. Bring your arms in, gently swinging one under the other and back out again. Repeat at least 10 times.
Bring one arm straight across your body and then hook your other arm over the forearm or above the elbow. Feel the stretch for 20 seconds before repeating on the opposite side.
Yoga is also extremely beneficial for reducing stress and tension and increasing flexibility.6
The following poses are particularly focused on the shoulders and back.
Cow face pose - Lift one arm overhead and then down to your back with the other reaching down and behind your back. Bring the hands as close together without straining and take several deep breaths before repeating on the other side.9
Now you know how to relieve tension in your neck and shoulder muscles, you might be wondering about any preventative measures you could take. These include things like:10
Incorporating some neck and shoulder stretches into your daily routine is a good idea if you experience discomfort in the area. But if you’re looking for a complete overview, check out our guide to muscle health which teaches you all the essentials.