Neck/Upper Back Tension Relief Stretches

Here’s a series of neck/upper back tension relief stretches that are easy to perform seated. These stretches are effective at reducing neck and upper back tension especially if you’re working at a computer for many hours during the day.

How to perform neck/upper back tension relief stretches properly

Start by sitting on your right hand. This will keep your right shoulder down and prevent it from coming up during the stretch. Slowly and gently tilt your head to the left. Imagine you’re trying to touch your left ear to your left shoulder. Hold for 20-30 seconds. Next, from the tilted position, tuck your chin to your chest and hold for 20-30 seconds. Repeat this while sitting on your left hand, tilting your head to the right, then tucking your chin to your chest. Perform 3-4 times on each side.

Try this stretch as well

The next stretch starts the same way as the first stretch. Start by sitting on your right hand. Slowly and gently tilt your head to the left. Then, turn your head to the right and hold for 20-30 seconds. Repeat this while sitting on your left hand, tilting your head to the right, then turning your head to the left. Perform 3-4 times on each side.

Importance of relaxation and breathing

It’s important to perform these stretches gently. You shouldn’t feel tense during the stretches. If you’re tense, that most likely means that you’re “pushing it.” Also, if you’re experiencing pain during the stretch, STOP. Pain and discomfort are different. Pain means that something isn’t right. And, always breathe. The power of the breath will allow you to relax during the stretches. “Breathe in, breathe out…..” -Miyagi

Take the step beyond pain that leads to wellness!