6 essential exercises for relaxing shoulders and neck

You will only need 10 minutes.

Tension in the neck-collar zone is a very frequent phenomenon that brings us a lot of discomfort. Problems with the neck and shoulders are most often caused by constant work at the computer in uncomfortable and unnatural poses for a person. A light workout will help to relieve unpleasant sensations. Give yourself 10 minutes of free time to feel better.

Valeria Molokova

Hatha Yoga instructor

After a workout, it is very important to relax your muscles. Yoga classes will help to remove lactic acid, relieve joints, and renew cells.

Tilt of the head to the jugular fossa

Technique of execution

• Stand up straight, put your hands on your waist.
• Tilt your head down, trying to reach the upper part of your chest with your chin. Feel the stretching of the back of your neck.
• Lock your hands together and place them on top of your head, increasing the pressure.
• You can turn your chin slightly to the right and left to shift the tension.

Traction

Technique of execution

• Stand up straight, you can put your hands on your belt, look forward.
• Push your chin as far forward as possible, keeping your shoulders in place.
• Then pull it back.
• Perform the exercise slowly, reaching the extreme points in each direction.

Tension of the lateral neck muscle

Technique of execution

• Stand up straight, straighten your shoulders and look forward. Place your left palm over your right ear.
• Lightly press your hand on your head, trying to tilt it to the opposite shoulder.
• By straining the neck muscles, resist the pressure and pull your right arm down.
• Repeat on the other side.

Shoulder and back exercises

Technique of execution

• Stand up straight at a distance of two steps from the wall facing it. Put your feet hip-width apart.
• From this position, bend and lean forward with a straight back to an angle of 90 ° between the body and legs. Use your hands to lean against the wall.
• Try to straighten and stretch the spine as much as possible.
• Hold the corner for 20-30 seconds. If desired, you can repeat the exercise several times.

Child's pose

Technique of execution

• Get on all fours, connect your feet. Lower your pelvis onto your heels.
• Lean forward, straighten your back and stretch your straight arms in front of you.
• Touch the floor with your forehead and relax completely in this position.

Cobra Pose

Technique of execution

• Lie down on your stomach. Bend your elbows along the body.
• Straighten your arms, lifting the body. Stretch the top of your head up, and shoulders – back and down, slightly bending in the lower back.
• Stay at the top for 20-30 seconds, and then relax.

This complex will help you perfectly relax the neck and shoulders. Remember that light warm-up exercises are very important, they help the muscles work properly, relieve pain and tension from them.