Exercises to Strengthen & Stretch the Neck & Shoulder Muscles
- Stretching and strength training are key parts of overall health and fitness.health and fitness girl image by Paul Moore from Fotolia.com
Stretching is vital for loosening tight muscles, notes Dr. Laura Inverarity. Women's Heart Foundation warns that it is important to properly warm up prior to stretching or strength training. Additionally, proceed slowly when performing any physical activity, especially when dealing with neck and shoulder muscles that have been tightened by stress. - According to Dr. Laura Inverarity, every day activities and poor posture can result in tight neck muscles that need to be stretched to alleviate tension. Inverarity suggests a chin to chest stretch. Bend your chin towards your chest slowly until you feel a tightness in the back of your neck, hold for 20 seconds, return head to upright position, and then repeat five times. Another stretch is the eyes- to-the-sky stretch. Bend your head backwards to look at the sky, slowly, stopping when you feel a tightness. Hold the stretch for 20 seconds, return head to normal position, and then repeat five times. Another stretch is the ear-to-shoulder stretch. Slowly bend your head, bringing your ear to the same side shoulder, stopping when you feel a stretch. Hold for 20 seconds and return to a normal position; repeat five times.
- According to Strength Training Woman, neck strengthening can occur while doing other exercises, such as shoulder strengthening exercises. However, there are a few exercises specifically for the neck muscles. One neck exercise requires that you lay down on your back on a bed, or other raised surface, with your head dangling off the side. Slowly lift your head up, hold for a few seconds, and lower it again. Repeat five times. Flip over onto your stomach and repeat the entire exercise in the opposite direction.
- According to Women's Heart Foundation, a simple shoulder stretch is to lace your fingers together, turn your palms out, and extend your arms out in front of you at shoulder height. Hold for a few seconds, release, and repeat five times. A second shoulder exercise, from Women's Heart Foundation, is to raise your arms above your head and hold the elbow of one arm with the opposite hand. Pull gently on the elbow, and lean to the side until you feel a stretch. Hold for a few seconds, release, and repeat five times on each side.
- According to Fitness Pillars, one simple shoulder strengthening exercise is shoulder shrugs. Hold a medium-weight dumbbell in each hand, with your hands in line with your shoulders. Keep your arms straight, and shrug your shoulders up as close to your ears as possible, hold for a second, and release. Repeat this ten times. Another shoulder exercise, according to Running Planet, is the front shoulder raise. Starting in a standing position, hold dumbbells (or soup cans) in your hands. Keeping your arms straight, raise your arms out in front of you until they are at shoulder level, then slowly lower them. Repeat 10 times.
