Shoulder, Neck, and Upper Body Stretches for Use at Home

         In this day and time, it’s very common for us to have tight shoulders and necks.  We’re constantly on our phones, computers, and driving, all activities that tense our upper bodies.  Life can be extremely stressful.  Therefore, below you will find a collection of simple stretches for tight shoulders, neck, chest, upper body, and face.  You first need to learn a little bit about the anatomy of the shoulder and neck area.  The shoulder complex holds your Clavicle, Humerus, your Scapula or shoulder blade, your Rib Cage, and the Thoracic region of your spine.  Together, these components allow for an incredible range of activities and motion.  However, this also means there are a number of muscles and ligaments that can become overused, pulled, or overly stressed.
         SHOULDER AND UPPER BODY STRETCHES:
•            Shoulder Rolls - You can do this one standing or sitting.  Sit upright, lift your shoulders and roll them up, back, and down.  Do this slowly in a fluid manner and then, repeat, at least, 10 times.  Then, reverse your movement by lifting your shoulders and rotating them forward and back down.  Perform this move, at least, 10 times as well.
•            Back and Chest Stretches - Hug yourself, pulling so that you feel stretching through your back.  Repeat this, at least, TEN times.  To stretch your chest, clasp your hands behind your back and pull.  It may be helpful to also lean slightly forward while performing this stretch.  Exercise #2 - Squeeze your shoulder blades together.  If you have a friend or relative nearby, ask one of them to place a finger in the middle of your back between your shoulder blades, and using those shoulder blades, try to squeeze that finger.  Do this TEN times, at least.  Next, try to squeeze your shoulder blades together in the front.  You can cross your arms, if that’s easier, but the goal is to get a great stretch through your upper back.
•            Chin Retractions - This exercise requires two different movements.  If you perform it carefully, each part should provide an excellent stretch.  Sit or stand upright.  While keeping your chin as parallel to the floor as possible, stretch it out away from your body and feel the stretch.  Next, draw your chin back, allowing it to retract back and stretch until you can feel a sort of double chin effect and a stretch in the back of your neck.  Repeat these movements, at least TEN times, and repeat them as often as once hourly.
•            Neck Stretches - Hold your head erect but not stiffly.  Lower your head over to the right with the goal of touching your right ear to your right shoulder.  Don’t stress this or push yourself beyond what is comfortable.  The goal here is to STRETCH!  Don’t hold your head in a strained position; as you lean your head to the right, feel the stretch through the left side of your neck.  Hold the stretch for approximately FIVE seconds and release to your upright position.  Repeat this exercise to the left.  Once you are comfortable with this level of stretch, advance your stretch.  When you start your head to the right, place your right hand over your left temple and gently pull.  Your left hand can either hang at your side or hold onto a chair to give you stability and even increase your stretch.
•            Neck Rolls - Start by standing erect.  Lean your head to the right and then, slowly roll it forward toward your chest, and finally, back up to the left shoulder.  Repeat this action from left to right, and then, continue right to left and left to right, at least, FIVE more times.  These movements need to be accomplished slowly so you get a full stretch.  As these ARE stretching exercises, it’s best NOT to roll your head to the back, since this can actually put extra pressure on your neck and cervical spine.
•            Angular Neck Stretches - Turn your head to the right, halfway to your right shoulder, approximately 45 degrees.  Begin to tilt your head down.  Bring your right hand up over the top of your head so that your right elbow is pointing in the general direction of your head.  Gently pull your head toward your armpit and feel the stretch through the left side of your neck.  Again, your left arm can simply hang or be used to steady yourself with chair or wall.  Repeat this stretch FOUR more times, and then change sides to stretch the right side of your neck.  Turn your head halfway toward your left shoulder, allow it to begin to fall forward, and lift your left hand up and over your head to carefully pull and stretch the right side of your neck.  Repeat FOUR more times.
•            Table Head Stretch - You need a table (dinner table height) and a chair for this exercise.  Sit in the chair, perpendicular to the table, so that your right side faces the table.  You should be approximately TWO feet from the table.  Leaning toward the table, stretch your right arm out across the table with the palm up.  Now, lean your head toward the table but simultaneously, draw your torso away from the table.  This should create a good stretch.  Hold this stretch for 30 seconds and repeat the exercise FOUR more times.  Next, turn around in the chair and stretch your left side in the same way you did the right side.  Hold these stretches 30 seconds and repeat FOUR additional times.
•            Door Frame Stretch - Face a doorframe and stand in it with your shoulders parallel to each other just in front of the opening, perhaps 2 inches in front of it.  Place your forearms, one on each side of the door opening.  Now, press your body through the doorframe so that you feel the stretch between your shoulder blades and across your chest.  Repeat NINE more times.
•            Standing Wall Stretch - Place your hands against a wall and stand away from them so that your body is at a right angle or about 90 degrees to your arms.  Now, bow.  You don’t want to push against the wall and you also don’t want to let your arms be so high that you cause tension or pain in your shoulders.  Try to keep your upper body relaxed with your shoulder blades back and no compression in your neck.  Try to repeat this, at least FIVE times.
•            Shoulder Rotation Stretch - Stand with your back to a wall, against the wall.  Bend each arm at the elbow and lift them parallel with your shoulders, so the palms are out.  Now, while maintaining the level of your shoulders, rotate your right arm so that your hand is pointing down and your palm faces the wall.  Next, bring the right arm back up with its palm out, while your left arm rotates down and it’s palm faces the wall.  Repeat these actions for FIVE repetitions, at least.
•            T, Y, and I Exercises - Stand against the wall with your arms at your side and your palms out.  Lift your arms to the level of your shoulders, making a “T”.  Next, continue to lift your arms up to the position of a “Y”.  Lastly, continue to lift your arms until they are together over your head, forming an “I”.  Slowly reset your arms back down to your sides and repeat the exercise FOUR more times.

         This is just the first installment of the shoulder exercises; there were simply too many to put in only one post.  The next post continues with more neck, shoulder, upper back, and facial stretching exercises.  I hope you find these helpful and practical.  Thank you for reading and trying these.  If you have questions about my lessons or me, check out my website at www.SingitForward.net.   Please send me any and all your questions, comments, and ideas for future blog posts.  Thanks again!  Sing it Forward!

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