You carry the world on your shoulders and something the size and weight of a bowling ball on top of your neck. No wonder you get a little stiff and sore now and then.
The neck and shoulders take a lot of physical stress and abuse, turning this way and that, nodding, bobbing, jerking, lifting, hunching and straining all day long. In fact, neck and shoulder problems are among the most common injuries. In addition to physical injury, we carry a lot of stress and tension in our necks and shoulders.
The following simple exercises can help relieve stiffness and tension, and help strengthen the neck and shoulders against injury.
However, be careful when working with your neck and shoulders. Move slowly and deliberately. Pay attention to which muscles are being used. Never go beyond your edge of comfort. This isn't a workout, test or competition.
1. Chin-to-chest. Inhale and as you exhale slowly lower your chin to your chest, creating a long, gentle stretch along the back of the neck. Take several slow, deep breaths with the chin down. Lift the head back up on an inhale. Repeat.
2. Ear-to-shoulder. Inhale and then as you exhale slowly lower your right ear toward your right shoulder. It won't reach, but don't worry about it. Breathe into the gentle stretch created along the top of the left shoulder and left side of the neck. Take several slow deep breaths. Inhale and raise your head back up. Repeat on the other side.
3. Neck roll. Follow the instructions for ear-to-shoulder, then roll the chin down toward the chest, across the chest and up the other side. Inhale and as you exhale roll the chin down across the chest and up the other side.
4. Shoulders-to-ears. Inhale and raise your shoulders up to your ears, pulling them up as high as they'll go. Then let go with an "ahhh" and drop your shoulders back down. Repeat several times.
5. Shoulder circles. Raise your shoulders up, rotate them back and down, forward and up again. Repeat several times, then go in the opposite direction.
