You are focused on a task on your computer and start to notice that your neck is tightening up. How can you release the tension? Below are our two favourite muscles to stretch to relieve neck tension. If you wake up with a stiff neck these are best done under a hot shower.
Upper trapezius
- Set your upright posture, chest up, shoulder blades down and in at a 45 degree angle.
- Hold your arm of the side of the neck you will be stretching to prevent the shoulder girdle from rising.
- Looking straight ahead, simply tilt your ear to your shoulder until you feel a comfortable stretch in the side of your neck.
- Hold for 20 seconds and repeat 2 times if tight, and do both left and right sides.
Beginner Levator Scapula
- Set you upright posture, chest up, shoulder blades down and in at a 45 degree angle.
- Hold your arm of the side of the neck you will be stretching to prevent the shoulder girdle from rising.
- Rotate your neck 45 degrees to one side, then bend your head and neck forwards towards your armpit.
- Hold for 20 seconds and repeat 2 times if tight, and do both left and right sides.
Advanced Levator Scapula
- In the same upright posture, line your trunk up against the wall at a 45 degree angle, now place your elbow up on the wall as high as you can until you feel the back of your upper arm stretching (triceps muscle).
- Now rotate your neck 45 degrees away from the elevated elbow, then tuck you chin towards your chest until you feel a gentle stretch on the opposite side of the neck.
- Hold for 10 seconds initially, repeat 2 times if tight, then progress to holding for 20 seconds.
Come and try out a massage for your Christmas aches at our Beddington clinic (403.295.8590), ask for Paul who would be happy to help you with neck relief.
Blair has been a Physiotherapist at Nose Creek Physiotherapy since 2001. Blair graduated from the University of Alberta with a BScPT in 1992. He has focused on Orthopaedic Manual Therapy and Sport Therapy. Blair completed his Sport Therapy Diploma in 1997, and his Advanced Manual and Manipulative Diploma in 1998. Blair is also certified for IMS (Intramuscular Stimulation) Dry Needling. Blair has a keen interest in active rehabilitation of recent and chronic, spinal and peripheral, joint and muscle injuries. He enjoys treating upper neck pain that is associated with cervical tension headaches, sciatica (pinched nerve in lower back), shoulder injuries and traumatic knee injuries. Blair previously served for 6 years as the Executive Chair of the Canadian Academy of Manipulative Therapy (CAMPT).
Blair balances his busy professional life by staying active. He enjoys cycling, swimming, working out, hiking, camping and snowboarding, depending on the season. Blair shares his free time with his wife, son and daughter outside on the weekends. He has learned to enjoy the journey, as life really is too short.
Blair balances his busy professional life by staying active. He enjoys cycling, swimming, working out, hiking, camping and snowboarding, depending on the season. Blair shares his free time with his wife, son and daughter outside on the weekends. He has learned to enjoy the journey, as life really is too short.
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