If you work in the office and constantly sit at the computer in the pose of a “hunchback from Notre Dame” (she is also “the king of Koschey over gold”), then, alas, you probably know very unpleasant sensations in the neck and shoulders: cramps, drawing dull pain, "stony" muscles, backache somewhere in the region of the upper vertebrae. So let's not run the problem, but try to fight it at least, for a start, with a few simple exercises (many of which, by the way, can be performed even at the workplace).
Attention! Do all exercises slowly and carefully - do not overdo it, this is also bad.
10. The pose "thread in the needle"
If the main muscle pains that you experience are in the upper back (somewhere between the shoulder blades), then try the following simple stretch - it will relieve stress in this area. Get down on all fours to the gymnastic mat, stretch your right hand forward and down, and your left stretch as far as possible to the right into the “window” between your knees and your right hand. At the same time, gradually “twist” the body so that your head eventually touches the rug. Lock in this position for 30-40 seconds. Now do the same in the other direction. We remind you once again - move very gently and smoothly!
9. Occipital cushion
A simple stretch, which, however, will help you relieve tension in the neck and the very top of the shoulders. Take a soft towel and roll a neat roller out of it. Lie on your back (it is better that the head goes slightly beyond the boundaries of the sofa, couch, etc.), put the roller under the base of the skull. Now just lean your head back, close your eyes and relax all your muscles. Rest for 10-15 minutes.
8. Shoulder rotation
The simplest exercise, familiar to many, perhaps from a kindergarten. It perfectly eliminates pulling pain in the shoulders. Stand up or sit down (it’s more convenient for anyone), straightening your back, and begin to raise and lower your shoulders at the same time or in turn (very smoothly, without sharp jerks!) - as high and low as you can. And now make your shoulders (again - simultaneously or in turn) rotational circular movements. At the same time, firmly press the head to the chest (let it turn out to be a “double chin”). And now repeat the same thing again, but stretching your neck as far as possible and lifting your chin up.
7. Lateral tilts of the head
Now let's slightly stretch the sides of the neck. Again, sitting or standing, you will perform the exercise - your business. The main thing is that the back should be straight. Just raise your right hand and place it on top of your head (so that it touches your left ear). We relax the right shoulder as much as possible and carefully pull the head towards it, so that it comfortably “rests”. In no case do not push on it (the head should fall on the shoulder itself under the weight of the hand). We remain in this position for a minute or two. Very smoothly return the head to its original position. And now in the same way - to the other side.
6. Stretching arms over shoulders
Another stretch, this time for the arms and shoulders. Stand straight, legs spread a little. We stretch the left hand to the right side, and with the right hand we take it by the elbow and gently and smoothly pull it in the same direction as far as possible until the left hand is pressed firmly against the body. Freeze for 20-30 seconds. Now do the exercise the other way.
5. Stretching the neck with your hands
To remove the pulling sensations in the neck and upper back, try another stretch like this. Sit comfortably on a chair (legs together) or on the floor (here legs can be extended or folded "in Turkish"), straighten your back. Now put your hands (hands in the “lock”) on your neck and gently, slowly and gently press on your head so that your chin, in the end, is firmly pressed to your chest (try not to stoop!). Hold the pose for 30-40 seconds. You can repeat this exercise several times.
4. Stretching the scapula muscle
And a little more work on the muscles of the shoulders and side surfaces of the neck. Sit down on a chair (or rather, on a stool, because it is without a back, which can interfere with the exercise) and grab it from behind with your right hand. Now, gently tilt your head left-down (so that your ear touches your left shoulder and your chin is almost pressed to your chest). Put your left palm on your head, slowly and carefully turn your neck left-back and right-forward about 45 °, slightly guiding it with your hand. At extreme points, do not linger for a few seconds. Now repeat, but - tilting your head right and down and holding on to the chair with your left hand.
3. Stretching for arms and shoulders against the wall
Again, exercise to reduce discomfort in the shoulder area. Standing facing the wall, extend your left hand so that it (from the palm to the shoulder) is in contact with the wall. Now press your left shoulder tightly and begin to smoothly turn the torso away from the wall, very gently stretching the shoulder and forearm. Hold the wall with your right hand, helping yourself. Now do the same with your right shoulder and forearm.
2. Stretching for the trapezius muscles
This stretch also relaxes both the muscles of the neck and shoulders. You can perform it while standing and sitting (but standing is still more convenient). We grab the wrist of our left hand behind our back with our right hand and gently pull it to the right-down (or you can - to the right-back) as far as possible. At the same time, the head is slowly but strongly inclined towards the right shoulder (so that the lateral surface of the neck on the left stretches quite noticeably). Frozen in this position for 20-30 seconds. Now repeat the exercise in the other direction. By the way, you can try to perform it, holding your hands not in front, but in front of you. So you stretch, in fact, the same muscles, only from a different angle.
1. The pose of the “cow head”
When performing this exercise, many muscles are involved at once, but first of all - the muscles of the shoulders. Raise your right arm bent at the elbow, pulling it behind your back. Pull your left hand behind her to meet her. Grip your fingers, lock this position for 10 seconds. Now do the same, but vice versa - the left hand above, the right below. If you are not so flexible, and you can’t manage to clasp your hands behind your back, simplify your task by holding a towel in your upper hand and pulling it slightly (gently) with your lower hand.