Stretching is a simple and effective exercise to fight against some pain, tension and stiffness that can occur daily. Stress, sitting or standing for a long time, repetitive gestures, bad posture, sedentary lifestyle ... are all possible causes of these stiffnesses, which weakens the muscle balance of the whole body.
Generally, these appear at the neck and shoulders, causing back pain. Thus, to prevent these pains and relieve them, here are 10 stretches that promote flexibility and relax the muscles:
1. Neck rolling
To achieve this stretch, take a small towel and fold it in half then roll it. Arrange the towel on the edge of a flat surface where you can lie down (massage table style or bed). Then place your head on it, lowering it slightly to the ground and relax. Keep the position for about ten minutes and then rise slowly. In case of pain or if the position is uncomfortable, change the stretch.
2. Head forward
For a deep stretch of the neck and upper back, sit on a chair or yoga mat. Put both hands on the back of your head and gently bring the head forward. Stay in this position for 30 to 40 seconds then gently release the neck and hands, returning to your starting position.
3. Lateral flexion
In the same way as for the previous stretch, sit comfortably on a chair or yoga mat. Next, place your right hand on the top of your head, on the left side and gently lower your head to the right, to stretch the left side of the neck. Hold the position for 30 to 40 seconds then return to the starting position. Reproduce this stretch with the other arm, to stretch the right side of the neck.
4. The stretching of the upper trapezius
In order to jointly stretch the neck and shoulders, place your right arm behind your back, using your left hand and gently pull towards your left leg. Also be sure to lean your head to the left side and hold it for 20 seconds. Repeat on the other side. Note that you can also do this exercise by putting your arms in front.
5. The stretching muscle of the scapula
To stretch the upper part of the neck and shoulders, all you need is a chair. Sit on it and hold the back of the chair with one hand. Next, rotate your head 45 ° to your left shoulder and then your right shoulder, keeping your chin down towards your chest. Hold your head on each side for 20 to 30 seconds and switch sides. For easy exercise, you can have the other hand on the back of your head.
6. The movement of the needle
To achieve this stretch, bring a yoga mat. Start by getting on all fours, with your hands flat. Next, bring the right arm back to the left leg, with the palm up, and the left arm over your head, as shown in the picture. Keep this position for 30 to 40 seconds and do the same stretch with the other arm.
7. Shoulder roll
To stretch your shoulders and free them from tension, position yourself so that your back and shoulders are straight. Then lift your arms and then move in a circular motion from back to front. Be sure to keep your chin tucked in during the stretch.
8. Cross stretching of the arms
First, start by standing up, spreading your legs slightly so that your feet line up with your shoulders. Then bring your left arm back to the right side of your body and place your right arm underneath. Fold it so that your right hand holds your left elbow and gently pull towards you. Hold this position for 10 to 20 seconds and then do the same stretch with the other arm.
9. The hand tie
To achieve this stretch, raise your right arm then bend it behind your head and bring your left arm behind your back to successfully hold your right hand in your left hand. Stay in this position for about 10 seconds then release. Finally, repeat the same posture by changing sides. Note that if you can not catch your hands, use a towel to help stretch. Just hold the towel with your right hand and grab it with the left.
10. The stretch against the wall
To stretch your shoulders, place your left arm and right palm against a wall as shown in the picture. Then, push your shoulder towards the wall by slightly moving your chest, so as to optimize the stretching. Keep this position for 30 to 40 seconds then do the same thing with the other arm....