Not able to get a massage? Combat neck and shoulder tension with this simple passive stretch.
Sitting at the computer for long periods can lead to neck and shoulder tension.
Sitting for long periods at a computer can cause the muscles on the front of your neck to shorten and the muscles on the back to lengthen. Troubleshoot problems like headaches and neck pain by starting by addressing issues related to shortened and lengthened muscles with a simple stretch you can do at home.
Passive cervical and neck stretch
This simple stretch helps relieve muscle tension in your neck and shoulders.
This simple stretch is a great way to combat the neck and shoulder tension we carry.
- Hang your head slightly over the edge of the bed. Let the deep muscles in the back of your neck muscles and your trapezius muscles relax.
Don’t worry if you feel some slight cramping occurs. This is normal.
- Take a couple of deep breaths and let the muscles relax further.
- Once the muscles relax, you can choose to
- slowing and carefully slide back onto the bed and gently get up
- or increase the stretch by scooting a little further off the bed, letting more of your head hang over the edge of the bed. Repeat until you feel you feel like you have gotten the full benefit of the stretch.
- Carefully and gently slide back onto the bed, without sitting up, and continue to rest or rise slowly and enjoy your more relaxed neck and shoulders
It is not unusual to fall asleep and get refreshing nap in while doing this exercise.
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About The Author: Mary Mignano
Mary is a long-time resident of the Manhattan area and graduated from Kansas State University in 1992 with a B.S. degree in secondary science education. She received her massage therapy education at Wellspring School of Allied Health and has been in the massage therapy profession since 2012. Mary has experience helping clients with a diverse array of objectives. Mary’s expertise includes sports massage, massage for injury rehabilitation & range of motion issues, massage for the relief of migraines and tension-related headaches, and massage for stress-related ailments. Mary also provides relaxation, focused massage treatments.
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