There are many reasons you are experiencing a stiff neck and shoulders. Typically, there is a relationship between the pain and insufficient physical activity and mental stress, so it would be a good idea to couple these exercises with a generally more relaxed attitude. The most commonly affected | muscles in this condition are the trapezius muscles; you will notice that the following exercises target muscles tat you do not normally use everyday. These exercises are quite easy to do, but you must remember to do them correctly and relaxed as you perform each one. You do not need to o all of these exercises at one time; in fact, you can choose | to combine two or three of them. What is important is that you stop once you begin to feel any discomfort. you will know you have done them correctly if you feel refreshed after the exercise. To begin: Stand up straight, draw in your chin and relax your shoulders. |
1. Tilt your head slowly, first backward looking down. feel the stretch in the muscles of your neck and shoulders as you do this. | 2. Tilt your head slowly, first to the right and then to the left. Feel the stretch in the muscles of your neck and shoulders as you do this. | 3. Keeping your arms straight against either side of your body, slowly lift your shoulders, then lower them and relax. Feel the contraction of the trapezius muscles as you do this. |
4. Place both hands in front o you abdomen, with the wrist crossed. Slowly spread both arms to the side. The objective is to bring your shoulder blades closer to the spines. | 5. Straighten your arms and raise them forward, making sure they are aligned with your shoulders. Then raise them up over your head as high as you can, extending the elbows so that you feel the muscles of your back and shoulders are stretched. | 6. Bend your elbows with your fists directly in front of your chest. Slowly lift both your arms by rotating your shoulders, first by going front to back, then back to front. | 7. Clasp both hands behind your back. Lift them back and away from your body while keeping the elbows straight. illustrations by: Borriz Caparuzo |
published on: frontRUNNER/ VOLUME III ISSUE 3 2012 pp.16