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  • Writer's pictureBankstown Physiotherapy

Relieve Neck and Shoulder Tension with These 5 Simple Stretches

As we spend more time sitting at desks and staring at screens, our necks and shoulders can become tight and tense. This can lead to discomfort, pain, and even injury. Stretching is an effective way to alleviate tension and prevent problems from developing. In this article, we'll cover some ways to stretch your neck and shoulders that you can do at home.


Neck Stretches


Chin tucks

Sit or stand with your back straight and shoulders relaxed. Gently tuck your chin in towards your chest, as if making a double chin. Hold for a few seconds, then release. Repeat 5-10 times.




Side bend

Sit or stand with your back straight and shoulders relaxed. Reach your left arm down towards the floor and tilt your head towards your right shoulder. Hold for a few seconds, then repeat on the other side. Repeat 5-10 times on each side.



Head rotation

Sit or stand with your back straight and shoulders relaxed. Slowly turn your head to the left, looking over your shoulder. Hold for a few seconds, then repeat on the other side. Repeat 5-10 times on each side.



Shoulder Stretches


Shoulder rolls

Sit or stand with your back straight and shoulders relaxed. Roll your shoulders forward in a circular motion, then roll them back. Repeat 5-10 times in each direction.




Shoulder stretch

Stand with your feet hip-width apart and your arms at your sides. Reach your left arm across your chest and hold it with your right arm. Hold for a few seconds, then repeat on the other side. Repeat 5-10 times on each side.




Remember, it's important to stretch gently and slowly. Never force a stretch beyond what feels comfortable, and stop immediately if you feel any pain. Regular stretching can help to improve your flexibility, reduce tension, and prevent injury. If you have any concerns about your neck and shoulder health, it's always best to consult with a qualified physiotherapist who can help you develop a personalized stretching routine.


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