In this age where work pressures are mounting by the day, the high levels of stress we experience tend to take a serious toll on our bodies. A sedentary lifestyle coupled with long stressful hours at work invariably leads to muscle tension and immense discomfort in the body, especially in the neck and shoulder region. A few simple stretching exercises can help expand the level of mobility, and thus relieve the stiffness that leads to pain. Manish Jaswal, Director of Spa, JW Marriott Bengaluru tells you 10 simple exercises to release the tension in your neck and shoulders.
Flexion and Extension
Whether you sit at a desk, work on a computer, or have experienced a past neck injury, you can benefit from these stretches. Flexion and extension of the neck is one of the simplest exercises that can do wonders to remove stiffness. Start with your feet slightly apart, arms by your side, tighten your abdomen and keep your spine straight. Lower your chin slowly pressing it into your chest (flexion) and hold for 15-20 seconds before returning to the starting position. Bring your chin up in such a way that your eyes are fixed on the ceiling, as the base of your neck rests on your back. Hold for 5-10 seconds before coming back to the starting point. Repeat 2-4 times.
Neck stretches using your palms
Simple neck stretches are a must for those sitting for long hours in a day. Begin by placing you right palm on top of the head and slowly tilt your head left-wards by applying gentle pressure till you feel the stretch. Keep the position for 30 seconds and repeat the same process on the other side of the neck.
Isometric contractions
Isometric exercises have become extremely popular due to the immediate benefits one can experience by performing it. This exercise primarily uses the palm as a resistant while you push your head against the palm. This is done from all sides — front, back and both the sides.
For the front/back: For the front, interlock your fingers, place your palms to your forehead. Apply pressure by trying to push your head back and at the same time resist the pressure with your head by pressing forward. Hold the position for 5 seconds and repeat 10 times. Now do the same for the back side by placing the interlocked palms at the back of your head. For the sides: place your right hand on your right temple and push your palm towards your head while resisting the pressure with your head. Hold the pressure for about 5 seconds and repeat 10 times. For the left side, follow the same procedure with your left hand.
Neck rotation full
This exercise can be performed anywhere at any time — be it at home, at work or even when you stop while driving. A full neck rotation provides immediate relief from stiffness or pain in the neck. Begin by keeping your head tilted while trying to touch your chin to the chest. Slowly rotate your neck clockwise, stretching it as far as possible. Repeat this 5 times and then follow the same rotation anti-clockwise.
Neck rotation half
Begin by tilting your head on the right side and then slowly rotate from right to left bringing your neck back to the starting position. Repeat 5-6 times.
Shoulder shrugs
This exercise is extremely simple but excellent for loosening up and relaxing your shoulders. Start by standing straight with your arms at your sides.Take a deep breath and lift up both your shoulders trying to touch your ears while simultaneously rolling your shoulders back and reaching your starting position. Continue this exercise in a circular motion for 8-10 times and then do the same in the opposite direction.
Marjaryasana or Cat pose
The Cat Pose greatly helps in increasing the flexibility of the upper body especially the spine, neck and shoulders. Start by kneeling on your hands and knees keeping the distance between your arms equal to the width of your shoulder and let the knees be hip-width apart. Now inhale and push your head back and your stomach downwards. Notice a downward curve of your spine- take deep breaths and hold this position for about 5 seconds. Come back to the neutral position keeping your back parallel to the ground. Now exhale, drop your head towards your chest and arch your back upwards as much as possible. Hold this position for a few seconds till you return to the neutral position. Repeat this 5-6 times.
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The Rotator Cuff
This exercise will help you strengthen the rotator cuff muscles in the shoulders. Start by relaxing your arms and shoulders and move your right arm across your chest — holding your right elbow with your left hand. Hold this position for half a minute and then relax. Now repeat the same with the left arm.
Lateral Raises
Lateral Raises are an excellent movement for the shoulder muscles and helps develop, strengthen and increase mobility. Stand straight with your hands to the side. Inhale and raise both your hands out to the side till they are parallel to the ground and hold this posture for 2-3 seconds. Exhale and lower your hands. Repeat for 20 counts. Lateral Raises are traditionally performed with dumbbells but can also be done with resistance bands or even in free-hand.
Shoulder rotations back and front
Shoulder rotation exercises ensure free and flexible movement of the shoulders. You can start by keeping your spine straight and your neck relaxed. Place your fingers on top of your respective shoulders and slowly begin to rotate the shoulder joint. Inhale as the elbows move backwards and exhale while moving frontwards. Repeat 5-times in one direction and then change to the other.
The writer Manish Jaswal is the director of Spa, JW Marriott Bengaluru. The exercises have been performed by?Shalini MS, a fitness trainer.
