Discover a quick, easy neck stretch that experts swear by for relaxation
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If you're someone who frequently experiences tension in your neck and shoulders, rest assured that you're not alone. Approximately 10-15 per cent of the adult population experiences neck pain at any given time.
This prevalence is often attributed to our constant use of computers, frequent smartphone use, and poor posture, making neck stiffness and discomfort increasingly common.
The good news is that some simple stretches and exercises can provide you with instant relief.
Gary Lineham, an expert in biomechanical repair and alignment and a co-founder of the Human Garage health clinic, recommends a quick trapezius stretch to relax your neck and reduce stress in seconds.
Here's how it works:
Start by placing your left hand on your right trapezoid muscles, which are the large muscles running down from the neck's base on either side. Gently press down and back to provide a nice stretch.
Next, use your right hand to slowly rotate your head so your chin moves toward the left shoulder. Tilt your head slightly upward at the same time.
As you hold this stretch, focus on taking slow, deep breaths through your nose and out through your mouth. Let any tension in your neck and shoulders release.
Performing stretches like this one can provide instant relief because of how neck tension impacts the vagus nerve, according to Gary.
The vagus nerve is a key part of your parasympathetic nervous system, which controls relaxation, digestion, heart rate, and other important body functions.
'When we build tension in the neck, it creates resistance for nerves to flow and fire properly,' Gary explained.
'This fascial maneuver reduces stress and tension in the neck, freeing up the vagus nerve to perform optimally.'
Watch Gary’s video here:
If you want to do more exercises for your neck, here are some you can try:
Neck Extension (Backward Bending): Gently look up and move your head backward while keeping your shoulders and back still. Hold this position for 5 seconds and then return your head to its starting position. This exercise stretches the front of your neck and the muscles at the back of your neck.
Neck Flexion (Forward Bending): Slowly lower your chin toward your chest while keeping your head the only moving part. Hold this position for 5 seconds and then return to the starting position.
Lateral Neck Flexion (Bending Side to Side): Bend your head to one side, like bringing your left ear toward your left shoulder. Keep your shoulders and back still. Hold this position for 5 seconds and then return to the starting position. Repeat this stretch on the other side. When you bend your head to the left, you'll feel the stretch on the right side of your neck.
How often should I do these exercises?
If you have a sore and stiff neck that's very painful and hard to move, it's a good idea to start with each stretch once and then take a break. You can try them again a few hours later or the next day.
As your neck starts feeling better, you can make these stretches a bit more challenging. You can hold each stretch for 10 seconds or do multiple sets. Remember, the goal is to improve your neck's flexibility and function, not to worsen the pain.
Once your initial neck pain and stiffness have improved, you can consider a neck strengthening and stretching routine to prevent the pain from returning.
Members, let us know in the comments if these stretches provide relief for you! Do you have other go-to stretches for loosening a stiff, tense neck? Share your tips in the comments below!
As always, the information in this article is for general information only and is not a replacement for professional medical advice. If you have ongoing neck pain, it's important to see a qualified healthcare professional or a doctor for a proper evaluation and personalised guidance. Your health and well-being should always come first.
This prevalence is often attributed to our constant use of computers, frequent smartphone use, and poor posture, making neck stiffness and discomfort increasingly common.
The good news is that some simple stretches and exercises can provide you with instant relief.
Gary Lineham, an expert in biomechanical repair and alignment and a co-founder of the Human Garage health clinic, recommends a quick trapezius stretch to relax your neck and reduce stress in seconds.
An alignment expert revealed how to relieve neck and shoulder pain. Credit: Shutterstock.
Here's how it works:
Start by placing your left hand on your right trapezoid muscles, which are the large muscles running down from the neck's base on either side. Gently press down and back to provide a nice stretch.
Next, use your right hand to slowly rotate your head so your chin moves toward the left shoulder. Tilt your head slightly upward at the same time.
As you hold this stretch, focus on taking slow, deep breaths through your nose and out through your mouth. Let any tension in your neck and shoulders release.
Performing stretches like this one can provide instant relief because of how neck tension impacts the vagus nerve, according to Gary.
The vagus nerve is a key part of your parasympathetic nervous system, which controls relaxation, digestion, heart rate, and other important body functions.
'When we build tension in the neck, it creates resistance for nerves to flow and fire properly,' Gary explained.
'This fascial maneuver reduces stress and tension in the neck, freeing up the vagus nerve to perform optimally.'
Watch Gary’s video here:
If you want to do more exercises for your neck, here are some you can try:
Neck Extension (Backward Bending): Gently look up and move your head backward while keeping your shoulders and back still. Hold this position for 5 seconds and then return your head to its starting position. This exercise stretches the front of your neck and the muscles at the back of your neck.
Neck Flexion (Forward Bending): Slowly lower your chin toward your chest while keeping your head the only moving part. Hold this position for 5 seconds and then return to the starting position.
Lateral Neck Flexion (Bending Side to Side): Bend your head to one side, like bringing your left ear toward your left shoulder. Keep your shoulders and back still. Hold this position for 5 seconds and then return to the starting position. Repeat this stretch on the other side. When you bend your head to the left, you'll feel the stretch on the right side of your neck.
How often should I do these exercises?
If you have a sore and stiff neck that's very painful and hard to move, it's a good idea to start with each stretch once and then take a break. You can try them again a few hours later or the next day.
As your neck starts feeling better, you can make these stretches a bit more challenging. You can hold each stretch for 10 seconds or do multiple sets. Remember, the goal is to improve your neck's flexibility and function, not to worsen the pain.
Once your initial neck pain and stiffness have improved, you can consider a neck strengthening and stretching routine to prevent the pain from returning.
Members, let us know in the comments if these stretches provide relief for you! Do you have other go-to stretches for loosening a stiff, tense neck? Share your tips in the comments below!
As always, the information in this article is for general information only and is not a replacement for professional medical advice. If you have ongoing neck pain, it's important to see a qualified healthcare professional or a doctor for a proper evaluation and personalised guidance. Your health and well-being should always come first.
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