5 Stretches to Instantly Release Neck Pain & Tension

photo of someone holding neck

5 Stretches to Instantly Release Neck Pain & Tension

My husband works in front of a computer all day (mostly at a standing desk) and surfs and boxes for physical activity. A few times a year he tweaks his neck/upper back by sleeping, reaching into the fridge, and this time, jumping rope. He laughs that it’s not from something more strenuous, but he’s in serious pain!

He asked me to put together a few stretches that he can do to help keep his neck and upper back more limber. Thought you might enjoy them too! Here are 5 Stretches to Instantly Release Neck Pain & Tension. Remember to move slowly and mindfully.

#1 Neck Circles

Draw your chin to your chest, then make slow, languid circles to the right for about 30 seconds, then go the opposite directions for 30 seconds.

#2 Venus Mudra on the side – neck stretch

Thread your fingers together behind your back. Bend your elbows and draw your hands to the right, to the right side of your waist if they reach (or closest too it). Right ear to right shoulder to stretch the left side of your neck. Stay for 5 breaths, then guide your chin slightly down and to the right, then slightly up and to the right. Repeat on the other side.

#3 Downward Dog with neck stretch

From Downward Dog, draw your right ear towards your right armpit and guide a stretch along the left side of your neck. Repeat on the left.

#4 Eagle Arms- shoulder and shoulder blade stretch

Bring your right elbow under your left. Either bring the back of your hands together, or wrap your forearms, and bring your palms together. Lift your elbows up and press your palms forward. Stay for 5 breaths. Repeat on other side.

#5 Strap Around Foot- neck stretch (*my favorite)

Step on the middle of a strap with your right foot. Hold both sides of the strap in your right hand. Bring left ear to left shoulder. Hold for five breaths, then guide your neck slightly down and left, then slightly up and left a few times. Repeat on other side.

Repeat 2-3 times per week to maintain neck flexibility and mobility, reducing your risk for neck strain. Here’s to neck freedom and flexibility!!!

Kelli Russell
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