Stiffness, as well as body pain is extremely common, particularly in the world today and the age of desk jobs, long commutes, and time spent sitting watching your favorite television shows.

Some small things such as sleeping in the wrong position can actually cause enough pain in the shoulders and your back, which will affect your every day life. Instead of taking some painkillers, here we will present you specific stretches which are going to help you in curing your neck and shoulder pain in a natural way, and hopefully for good too.

• What are the main causes of tight shoulders and stiff neck?

Tight shoulders, as well as stiff neck can actually come from different types of disorder and diseases, involving any of the tissues or muscles in the neck and the shoulders. Saying that, a stiff neck is often caused by weak neck muscles, which results in soreness, as well as difficulty in moving your neck.

Some similar problems happen in the back and the shoulders too. Excessive stress, sports injuries, poor posture, as well as regular injuries, uncomfortable or awkward sleeping positions, sprains and infections can also be the main reason for the pain the back, neck and the shoulders.

If you experience some severe, as well as unusual pain in the neck, shoulders or back, you should visit your doctor to get your problem diagnose in the proper way. But, if you believe that your pain is coming from stress, some exercises, or some other normal activities, you should practice some simple stretches.


1. Upper trapezius release exercise.

This is an exercise which is going to help you with muscle fatigue, as well as spasms.

You should place your arms at your sides facing your palms up. Then relax, and bring your shoulder up to your ear. Squeeze for about 3 to 4 seconds that relax. After that, repeat this exercise for 10 to 14 times.

2. Chin tucks.

Chin tucks are going to increase the flexibility and reduce pressure on the spinal nerves.

You should sit straight squeezing your shoulder blades together. Then, tuck your chin back slowly, making a double-chin. You can guide this movement with the fingers. You are not supposed to feel pain, but only a stretch. Then, hold for 15 to 20 seconds and repeat it for three times.

3. Neck ball squeeze and roll.

This is another great exercise which is mostly helpful for tight upper back muscles. You should simply lie down and put a tennis ball on your neck. You should hold it within the chin and roll.

4. Cross-body arm stretch.

This is another excellent exercise for improving the range of motion, as well as stiffness.

You should stand with your feet shoulder width apart. Then, bring one arm chest-level across the chest. After that, stretch for about 10 seconds helping yourself with your other arm. Repeat 5 to 10 times each side.

5. Straight-arm wall stretch.

This is another great exercise for lengthening, as well as strengthening the muscles and improving the posture.

You should flatten your arm against the wall, palm facing the wall, arms parallel to the ground. Then, press your shoulder to the wall, move your chest away to stretch too. You should hold for 30 to 60 seconds and repeat the other side too.

6. Side neck stretch.

This is another great stretch for the neck.

You should keep your shoulders relaxed. Then, tilt your left ear towards your right shoulder. You can also use your hand to help. You should hold for 20 to 30 seconds and then repeat 3 times each side.

7. Thread the needle.

This is helpful for stiffness and pain too.

You should get on your hands and knees. Slide the right arm between the left hand and the left knee until your head rests on the floor. Also, inhale and reach your left arm up. You should hold for 3 to 6 breaths. Do it on the other side too.

8. Cow-face pose.

This is helpful for muscle release and tight shoulders.

Get on all fours. Then, cross your right knee to the left one and sit down between your legs. You can use a block if you have tight hips.

While inhaling, you should reach your right arm to the ride, then rotate the arm inwards. While you exhale, move your arm behind your back working your hands up towards the neck. Ideally, your hands are going to touch. You can also use a strap if need to. You should hold this position for 20 to 30 seconds and o 3 repetitions on each side.

9. Reverse prayer pose.

This is actually a fantastic exercise for stretching the upper back and for chest opening.

You should sit or stand with your spine long. You should inhale then exhale and bring your arms behind your palms together. Then, rotate your arms towards the sky. Your arms may come apart. You should bring your palms together once again. Then, repeat this exercise 3 to 4 times.

10. Cat or cow pose.

This is a great exercise for spine flexibility.

You should breathe in and pull your abs in. Arch your back like a cat. Then, return to your initial posture and extend your head and butt up into an extension like a cow. You should repeat it 5 times.

These ten exercises can actually help you in stretching your body, strengthening and lengthening your muscles, improving your posture and reducing pain, as well as stiffness. The key to better health is regular practice. It would be ideally to do them daily, but in less than ideal circumstances, try to do them 4 times in one week.

Remember that consistency is the key to success.

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