Stretches for shoulders, upper back and neck

Tightness, pain and restricted range of motion in the upper back, shoulders, and neck are common. But they don’t have to be. When we sleep with our head to one side, hold the phone between our ear and shoulder, drive with one arm, keep one arm raised by using a computer mouse, we adversely affect the tone of the muscles of the upper back, shoulders, and neck.

In today’s video my colleague Dr. Brett Cardonick will show you two simple, yet powerful stretches you can do while at work, on the sofa or at the gym to stretch the muscles of the upper back, shoulders, and neck.  Do them throughout your day, at least three times each, and over time you will feel looser and more balanced in those areas because you will have set a new, and healthier, muscle memory.

Upper back stretch

This stretch loosens the area right in between your shoulder blades.

  • Interlock fingers and raise hands to about the level of your chin.
  • As you exhale gently push your shoulders away, trying to keep your head up above your shoulders. This will help you feel the stretch specifically right in-between the shoulder blades.
  • From this position, press or lean one shoulder forward of the other one, back and forth for about 10-15 seconds.
  • Do three sets of these to help stretch the upper back and shoulders and prepare them for exercise or release tension in the area from daily activities.

Neck and shoulders stretch

This exercise stretches the muscles that help elevate and lower the shoulders, and also the muscles of the neck.

  • Take one hand and place it behind your back, and let it rest into your waistband or belt, which will allow the muscles of your shoulders and deltoids to remain relaxed.
  • Turn your head about 45 degrees in the opposite direction (if your left hand is behind your back, look 45 degrees to your right). The fingers of your right hand now hold the back of your head, such that in this position you are looking at the inside of your elbow.
  • Very gently let the weight of your arm pull your head down so you are looking at the floor.
  • Hold for 15 seconds, then gently return to the starting position; repeat for three sets on each side.

The muscles of the upper back, shoulders, and neck get stressed every day. Everything from poor sleeping posture to computer work, physical labor, and stress tighten and restrict these areas. By doing these two simple stretches several times per day, especially before and after a workout, you can prepare them for exercise as well as returning them to their normal and relaxed position throughout the day.

Dr. Mark Wiley

By Dr. Mark Wiley

Dr. Mark Wiley is an internationally renowned mind-body health practitioner, author, motivational speaker and teacher. He holds doctorates in both Oriental and alternative medicine, has done research in eight countries and has developed a model of health and wellness grounded in a self-directed, self-cure approach. Dr. Wiley has written 14 books and more than 500 articles. He serves on the Health Advisory Boards of several wellness centers and associations while focusing his attention on helping people achieve healthy and balanced lives through his work with Easy Health Options® and his company, Tambuli Media.

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