Relieve tension: So you get rid of pain in the shoulder, neck and back

Bracing your shoulders, neck, or back can be quite painful, but stretching and loosening can help. We will show you how to relieve tension.

Tense muscles cause pain

Muscle tension means that the muscles are constantly active and tense. This leads to pain. Shoulders, neck and back are particularly often affected. Improper posture at the desk or permanent muscle strain can be the trigger.

Wrong movements, overloading or stress can also be responsible for the pain. Relaxation and stretching exercises help to release the tension. We show you various exercises and other tips for tension in the neck, shoulders and back.

Relieve tension in the neck: These exercises help

Neck pain can have different causes. To relieve tension in your neck, it helps to loosen and stretch your neck regularly:

• Raising and lowering eyes: Take turns looking at the ceiling and towards the navel. Slowly and calmly move your head up and down, peg for peg. This exercise improves mobility in the cervical spine.
• Stretch the side neck: Stand or sit upright and tilt your head to one side until you feel a stretch on the side of your neck. You can grab your head and pull it slightly to the side to intensify the exercise. Hold the stretch for a few seconds and repeat the same on the other side.
• Stretching the back of the neck: Place both hands on the back of the head and gently press your chin to your chest. Strengthen the stretch by pressing the back of your head until you feel it on your neck. Hold the stretch for a few seconds.
• Strengthen the neck: Stand or sit up straight. Place your palms on the back of your head and clasp your fingers. Pull the belly button inward towards the spine. Push the back of your head slightly and hold your palms against it. Hold this for about ten seconds.

You can repeat these exercises several times and do them more often during the day. You can easily integrate them into everyday life and also carry them out at the workplace to relieve tension.

Relaxation exercises for the shoulders and back

You can also loosen and stretch your back and shoulders if you want to release tension. The mobilization of muscles and spine helps first. To do this, rotate your upper body:

• Stand up and fold your hands at chest level.
• Bend your right leg so that your toe touches the floor and turn your upper body to the right.
• Keep your head and spine as straight as possible.
• Repeat the rotation ten times and then switch sides.

To improve the mobility of your shoulder belt:

• Actively raise and lower your shoulders.
• Pull your shoulders towards your ears and hold the position for five seconds. Don’t forget to keep breathing as you go.
• Let go of the tension and loosely lower your shoulders.
• Repeat this exercise a few times.

To loosen the back muscles:

• Stand up straight and stretch your arms up. Inhale.
• As you exhale, let your whole body drop down.
• You can repeat this exercise five times.

Stretching: Prevent tension and relax muscles

Regular stretching keeps your muscles agile and relaxed. You stretch your muscles by stretching, followed by relaxation. This is how you can relieve tension and prevent it. Only do stretching exercises if they are good for you.

Stretching the body side:

• Stand or sit up straight.
• Raise your arms and grab your left wrist with your right hand. Pull your left arm up and to the right and stretch your left side of your body for a few seconds.
• Repeat the exercise on the other side.

Stretching the shoulder and neck muscles:

• Stand up and stretch your arms forward away from your body.
• Fold your hands and bend your head between your arms. Actively move your hands away from you.
• Hold this stretch for a few seconds.

Stretch back muscles:

• Come on all fours on the floor. Pull the belly button inwards and make your back completely round.
• Hold this position for a few seconds and repeat the exercise ten times.
• Then change direction: get into a hollow back by pushing your pelvis forward.
• Hold this exercise for a few seconds and repeat ten times.

In the long term, it can help to support the back muscles through strength training. More information on back pain: Back pain what to do? That helps against the pain.

Other aids against tension

Hot water bottle, a hot bath or cherry stone pillow (you can find it in the **Avocadostore): Heat circulates through the muscles stronger and thereby loosening them. So try to warm your tense neck or shoulders. For example, you can use a Make the cherry stone pillow yourself.

Regular exercise helps to strengthen the muscles. A protective posture is counterproductive in the long run. Also in yoga there are exercises that relieve tension.

Relaxation exercises and Breathing exercises can also help to reduce stress and prevent tension. Poor sleeping posture can promote tension and promote tension – so make sure you have restful sleep. More information: Evening routine: 12 tips to help you sleep better.

If you sit a long time often, pay attention to that Ergonomics at the workplace. If you are sitting incorrectly or your computer is at an unfavorable height, this can lead to tension.

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