Here are the top neck and shoulder stretches everyone should be doing. Neck pain can have many different causes and almost all of them included muscle tightness and muscle guarding. Breaking up the tension in you neck and shoulders is one of the key elements to recovery. It is important that when performing stretches in the neck that the individual does not have pain or numbness, but a mild stretching sensation in the muscles of the targeted area. Please consult with a doctor if you have any questions about this exercise. This week we start our series off with the Trapezius Stretch or commonly called the Trap Stretch.
- Place the back of one hand on your lower back making sure you are keeping that sides shoulder down
- Place the other hand gently across the top of your head, while the head is looking straight forward
- Apply gentle pressure to your head pulling your head towards the hand on head side until you feel a good stretch, no pain. (Do not push down)
- Hold the stretch for 20-30 seconds and perform for both sides 3 times
When should I perform Trapezius Stretches?
Whenever you have limited range of motion in neck or have tightness in shoulders. Perform at least 2-3 times daily. If you are working at a computer workstation, perform 1 time per hour.
When should I avoid performing Trapezius Stretches?
If you experience an increase in localized pain during and prolongs after stretch, numbness, dizziness, or radiating pain during stretch, discontinue stretch and consult a doctor.