10. Levator Scapula Stretch
This stretch is perfect to loosen up the muscle near your shoulder blades that tend to get tender and tight. You can do while standing or sitting.
- Raise your elbow above your shoulder on the side to stretch.
- In this position, rest your elbow against a doorframe. This rotates the outside of shoulder blade up and the inside of it down, which lengthens the levator scapula muscle.
- Second, turn your head away from the side that is stretching and bring the chin down, stretching the back of the neck.
- Third, place the fingers of your other hand on the top of your head and gently pull your head forward increasing the stretch slightly.
- Hold this for about 30 seconds to a minute.
11. Chin Tuck
This exercise stretches out sore neck muscles while also strengthening the muscles that keep your shoulders in line with your neck. It’s also great for maintaining a good posture.
- Keeping your spine against the doorframe, pull your upper back and head back until the back of your head touches the doorframe. Make sure to keep your chin tucked in.
- Hold your head in this position for 5 seconds.
- Repeat this ten times.
- Stand or sit down and repeat the exercise without support. Repeat 10 times.
- Do this exercise 7-10 times day, as needed.
12. Prone Cobra
This yoga pose is great for strengthening your neck, and upper back and shoulders. You might want to do it on a yoga mat to be more comfortable.
- Lying face down, place your forehead on a rolled up hand towel for comfort.
- Place your arms at the side, palms down on the floor.
- Place your tongue on the roof of your mouth to stabilize the muscles in the front of your neck.
- Pinch your shoulder blades together and lift your hands off the floor.
- Roll your elbows in, palms out and thumbs up.
- Gently lift your forehead about an inch off the towel keeping your gaze straight at the floor.
- Hold the position for 10 seconds.
- Perform 10 repetitions.
13. Back Burn
This posture exercise requires that you stand with your back against the wall. Keep your feet 4 inches away from the wall.
- Pull your upper back and head back until the back of your head touches the doorframe. Make sure to keep your chin tucked in.
- Try to flatten your lower back against the wall.
- Place your elbows, forearms and the backs of the hands and fingers on the wall with your wrists about shoulder height.
- Keeping your arms, hands, head and fingers all touching the wall as best possible, slowly slide your hands up above the head and slowly back down.
- Repeat this 10 times, 3 to 5 times per day.