Stiff neck and shoulders is definitely unpleasant for anyone, it is most commonly happen with tension and stress; improper sitting postures or staying in one sitting position for long time without much movement. The factors seem insignificant, yet the impact could be huge.
This problem could lead to soreness and tightness, or difficulty in moving the head sideways, or even lead to headache and numbness on arm and fingers. It’s a matter of strained neck muscles and poor blood circulation through the joint. If you keep ignoring the problem, it might affect your sleep and your working performance.
Let’s start with simple neck stretching movement by synchronizing with proper breathing, which help to stretch and strengthen your neck muscles, increase the mobility of joints, energize the nervous system and improve the blood circulation, relieve the stress and tension, and eventually relieve the discomfort on your neck and shoulders.
1. Sit comfortably on chair or in crossed-leg
2. Keep the spine straight and shoulders relaxed
3. Drop the head to one side by bringing the right/ left ear towards the right / left shoulder
4. Bring your right / left hand on the head to help stretch deeper
5. Maintain normal breathing through the nose
6. Stay for 5-10 comfortable breathings.
7. Bring the head back to center and do the same for the opposite side.
1. Sit comfortably on chair on in crossed-leg
2. Keep the spine straight and shoulders relaxed
3. Interlock your fingers at the back of the head
4. Bring the elbows close to the ears
5. Drop the head down and bring the chin close to the chest
6. Maintain normal breathing through the nose
7. Stay for 5-10 comfortable breathings.
8. Slowly back to center position and relax your hands
1. After releasing from movement of previous slide
2. Gently raise the head up and drop it back
3. Close your eyes and mouth
4. Relax your shoulders
5. Breath slowly through the nose
6. Stay for 5-10 comfortable breathings.
7. Slowly back to center position
1. Sit comfortably on chair on in crossed-leg
2. Keep the spine straight and shoulders relaxed
3. Rotate your head clockwise and anti-clockwise slowly
4. Maintain normal breathing through the nose
1. Sit comfortably on chair on in crossed-leg
2. Keep the spine straight and shoulders relaxed
3. Interlock your fingers above your head
4. Breathe in to flex the palms up
5. Breathe out to bring the palms back to the head
6. Repeat for 5-10 rounds
7. Relax your hands when finished
Frequency of practice: 1 – 2 times per day.
