7 home exercises to relieve neck and shoulder fatigue

The 7 steps are simple to learn and very effective. You can practice them while watching TV. You only need to prepare a chair and a towel. Even if you are a little lazy, you won’t feel too tired. Hurry up and get up and exercise!

Notice: This operation only needs to be done once a day, usually in the evening, and the time should not exceed half an hour. Before the operation, it will be better to use some heat therapy, such as applying hot towels, showering or bathing on the shoulders!

1. Chest enlargement

1. Hold the towel with both hands, inhale, straighten your chest, lift your chin upward to pull your cervical vertebrae diagonally, and at the same time stretch your arms diagonally backward, contract your shoulder blades, expand your chest cavity, and hold for a few seconds.

2. Exhale, try to lower your head and chest, retract your chin close to your collarbone, and stretch your shoulder and neck muscles. Hold both movements for a few seconds and repeat 5-8 times.

Note: The movements must be slow, always stretching or contracting to the limit, but not pulling the muscles forcefully.

2. Add some strength to your neck

Wrap a towel around your head and use both hands to pull the corners of the towel forward. Make sure the towel remains parallel to the ground. Use your neck muscles to push your head back. Hold for a moment and repeat about 5 times.

Note: This is a good way to improve neck muscle strength, and you need to practice diligently to gain results!

3. Small head tilt movements

Put your left hand on your waist and press your left temple with your right hand. Exhale and gently pull your head to the right with your right hand while pressing down your left shoulder. Hold for a moment and then change direction. Repeat 5-8 times.

Note: Use the tip of your head to pull the cervical spine diagonally upwards, and do not press it toward the ground, otherwise the effect will be counterproductive!

4. Exercises for the back of the neck

Stand up straight, cross your fingers and place them behind your neck. Use the base of your palms to press and squeeze the muscles behind your neck with appropriate force. Do this about 10 times.

Note: This movement can relax muscles, promote blood circulation, and is a good way to prevent muscle strain caused by difficult movements later.

5. Hold the towel and raise it up

Try to raise your arms behind your head as high as possible, hold the towel tightly with both hands, and let your entire chest open. Hold this position for 1 minute. You will feel your shoulder muscles tightening, and then relaxing and then relaxing again. Repeat 5-8 times.

Note: The longer your towel is, the less effort you need. On the contrary, if your towel is shorter, you will need to work harder to do this movement, so that the back muscles that support your shoulders and neck can relax.

6. Push your shoulders left and right

Straighten your waist, stand with your legs apart, put your hands together in front of your chest, exhale and turn your head to the left as far as possible, while pushing your hands to your right shoulder and hold for a moment. Then do this movement in reverse and repeat 5-8 times.

Note: When turning your head, your chin should be parallel to the ground, and your body should not twist when pushing with both hands. This movement can effectively relieve shoulder pain.

7. Inhale and look up

Stretch your arms, hold the chair with your hands, spread your feet, press your chest towards the ground, and try to expand your chest. Inhale and look up, exhale and lower your head with your chin close to your collarbone. Repeat 5-8 times.

Note: Whether you are looking up or down, you should try to stretch your neck muscles, and don't shrink them!