Tension in the shoulders, neck or back can be quite painful – but stretching and relaxation exercises can help. We’ll show you how to release the tension.
Everyone has to deal with muscle tension from time to time: movements hurt because the muscles have hardened. Fortunately, such tensions can be resolved. You don’t have to seek medical help – stretching exercises that you can do yourself can also provide you with relief.
We will show you various exercises and give you further tips on what helps with tension in the neck, shoulders and back.
Relieve tension: Why do muscles harden?
Muscle tension means that the muscles are constantly active and tense. This leads to pain. Incorrect posture at the desk or permanent incorrect strain on the muscles are common triggers.
But incorrect or lack of exercise and stress can also be responsible for the pain. The neck and shoulder are most commonly affected. People who spend most of their time sitting are particularly affected by tension.
Most of the time the symptoms are harmless. However, since they can restrict you in everyday life, you should still try to relieve tension.
Relieve tension in the neck: These exercises help
As mentioned, neck pain can have different causes. To relieve tension in your neck, it helps to regularly relax and stretch your neck. Strong muscles in the neck can also prevent tension:
- Raise and lower your gaze: alternately look towards the ceiling and towards your belly button. Move your head up and down slowly and calmly, raising it one vertebra at a time. This exercise improves the mobility of the cervical spine.
- Side neck stretch: Stand or sit upright and tilt your head to one side until you feel a stretch on the side of your neck. To support the stretch, you can pull the arm on the other side towards the floor. Hold the stretch for a few seconds and repeat the same on the other side. The technician’s health insurance also recommends this exercise to relieve tension.
- Stretching the back of the neck: Place both hands on the back of your head and gently press your chin towards your chest. Increase the stretch by applying pressure to the back of your head until you feel it in your neck. Hold the stretch for a few seconds.
- Strengthen your neck: Stand or sit upright. Place your palms on the back of your head and interlace your fingers. Pull your belly button in toward your spine. Push the back of your head slightly back and hold it with your palms. Hold this position for about ten seconds.
You can repeat all of these exercises several times and do them more often a day. You can easily integrate them into your everyday life and also do them at work or in your home office to relieve tension.
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Relieve tension: relaxation exercises for shoulders and back
You can also loosen and stretch your back and shoulders if you want to relieve tension there. First of all, it helps to mobilize the muscles and spine.
This is how you can relieve tension in your upper back:
- Sit on a chair.
- Stretch both arms forward and interlace your fingers.
- Push your still stretched arms forward and your back backwards.
- Stay in this position for a few seconds.
- Repeat the whole thing about three times.
To improve the mobility of your shoulder girdle:
- 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 while you do this.
- Let go of the tension and gently lower your shoulders again.
- Repeat this exercise a few times.
To loosen the back muscles:
- Stand upright and stretch your arms upwards. Breathe in.
- As you exhale, let your entire upper body fall downwards.
- You can repeat this exercise five times.
Relieve and avoid tension with stretching exercises
Regular stretching keeps your muscles flexible and loose. By stretching you tense your muscles, followed by relaxation. This is how you can relieve tension. Stretching or stretching also helps you improve your flexibility. Only do stretching exercises if they are good for you.
Stretching the side of the body:
- Stand or sit upright.
- Raise your arms and grab your left wrist with your right hand. Pull your left arm up to the right and stretch the left side of your body for a few seconds.
- Repeat the exercise on the other side.
Stretching the shoulder and neck muscles:
- Stand and stretch your arms forward away from your body.
- Fold your hands and tilt your head between your arms. Actively push your hands away from you.
- Hold this stretch for a few seconds.
Stretching back muscles:
- Get on all fours on the floor. Pull your belly button inwards and round your back completely – like a cat’s hunchback.
- Hold this position for a few seconds and repeat the exercise ten times. The Healthy Back Campaign also recommends this exercise.
- Then change direction: Form a hollow back by pushing your pelvis forward.
- Hold this exercise for a few seconds and repeat it ten times.
In the long term, it can help to support the back muscles through strength training. This can also prevent back pain.
Relieve tension: This also helps
Stretching exercises are not the only effective way to relieve tension. The following tips can also help:
- Heat often provides relief from tension: Treat the tension with a hot water bottle, a hot bath or a cherry stone pillow (available online at Avocadostore, for example).
- Regular exercise: According to the medical newspaper, lack of exercise is a main reason for tension. Yoga, for example, can prevent this.
- Relaxation exercises and breathing exercises can also help to reduce stress and thus prevent tension.
- Poor sleeping posture can promote tension and tension. So make sure you get restful sleep and have a good evening routine.
- If you often sit for long periods of time, ensure ergonomics at your workplace. Sitting incorrectly or having your computer at an awkward height can cause tension.
If you use a pain gel for your tension, you should use natural ingredients such as arnica or comfrey. If the tension simply cannot be resolved or the pain keeps recurring, you should have the problem clarified by a doctor.
Edited by Lea Hermann
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