Relief with neck and shoulder strain



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After almost a year of working at some distance many of us have become more sedentary. Including me. Being in college, before the pandemic, I ran around campus all day every day. I’ve always been on the road, getting an average of 15,000+ steps a day. Since the beginning of the pandemic I have been lucky to take 5,000 steps on a good day. But actually I get maybe 2000-3000 steps a day, which mostly contributes to a daily walk in the afternoon or an hour spent at the gym.

With most things still online, I find it so easy to sit in front of a computer and work for hours without taking breaks to get up and move. Sure, I check my phone here and there to stay social, but my body doesn’t really move. As a result, I feel restless at the end of the day and feel like I still have a lot of energy to burn. To make it worse, I’ve noticed that I’m much more prone to neck and shoulder strain due to the fact that I sit at the computer all day, see crazy headlines in the news and don’t get enough body movements to take off steam.

If you find yourself in a similar situation, check out some of them useful stretch marks that I use to help relieve some of this annoying neck and shoulder tension.

  1. Stand high, putting your hands to the side.

  1. Put your left hand on your head and leave your right hand next to it.

  1. Gently pull your head to the left side, you should feel a slight stretch in the right side of the neck.

  1. Hold for 10-15 seconds.

  1. Gently lower your head back to its original position.

  1. Repeat on the other side.

  1. Do this on both sides 2-3 times.

  1. Stand on the floor with your hands under your shoulders and your knees under your hips, in a countertop position.

  1. Suspend at the hips to sit back on your heels, pressing your arms forward, you should feel the elongation of the spine and the muscles of the upper back.

  1. Hold for 60-90 seconds. Focus on deep and slow breaths.

  1. Return to the first position and repeat 2-3 times.

  1. Stand high, putting your hands to the side.

  1. Tilt your head forward so that your chin is near your chest.

  1. Gently tilt your head to the right, you should feel a slight stretch in the left side of your neck. Hold for 10-15 seconds.

  1. Return to the starting position with your chin near your chest.

  1. Repeat on the left side.

  1. Return to normal position and repeat the sequence 2-3 times.

Here are a few stretches that I try to do as often as I can during the day when I start to feel tense. While they don’t relieve all my stress, they definitely help to feel relief and clarity. I like to take such small moments to just exist and be more aware of my surroundings. So the next time you do work at school or at work, be sure to take a break for a few minutes to stretch, breathe deeply and exist.

Let us know what your favorite stress shots are [email protected]!!

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