2 Simple Stretches to Combat Neck and Shoulder Congestion

2 Simple Stretches to Combat Neck and Shoulder Congestion

The neck is one of the most common areas where people suffer from backache or other symptoms. A lot of people are not aware that there are many simple stretches which can help them with their problem. These stretches will definitely reduce your headache and improve your quality of life.

You need to start doing these stretches regularly if you want to see any improvement in your condition.

There are two types of stretches: static and dynamic. Static stretching involves only moving muscles through a fixed range of motion. Dynamic stretching involves moving the body at different speeds while maintaining the same position.

Both types of stretches have benefits but they do differ in terms of safety and effectiveness.

Static Stretching Exercises for Neck Pain Relief

1) Lying Down Stretch – Lie down on your left side with your knees bent and feet flat on the floor (or mat).

Place both hands behind your head and lift up so that your forehead touches the ceiling. Hold for 30 seconds. Repeat 10 times.

2) Side Plank – Stand facing each other with arms outstretched and palms down.

Bend forward until your chest touches the floor; then bend back toward the ground until it is comfortable again. Return to starting position and repeat 5 times on each side.

These stretches can be repeated 2-3 times per day. For best results, use them in combination with the following dynamic stretches for neck pain relief.

2 Simple Stretches to Combat Neck and Shoulder Congestion - Picture

Dynamic Stretching Exercises for Neck Pain Relief

1) Neck Bridge – Lie on your back with your knees bent and feet flat on the floor (or mat). Slowly lift your shoulders off the ground one vertebra at a time until only your head and heels are touching the floor.

Sources & references used in this article:

Variable speed limit control design for relieving congestion caused by active bottlenecks by M Hadiuzzaman, TZ Qiu, XY Lu – Journal of Transportation …, 2013 – ascelibrary.org

Common whiplash injuries of the neck by JR Gay, KH Abbott – Journal of the American Medical Association, 1953 – jamanetwork.com

Mechanism of early-onset breakdown at on-ramp bottlenecks on Shanghai, China, expressways by J Sun, L Zhao, HM Zhang – Transportation Research Record, 2014 – journals.sagepub.com

Flexibility: day of the static stretch by P Schultz – The Physician and Sportsmedicine, 1979 – Taylor & Francis

Exercising apparatus. by GD Shultz – US Patent 764,687, 1904 – Google Patents

General Health, Back Pain, Move that body, Pain, Research by A Bruce – fairfieldosteo.com.au

Test of theory of driver behavior on homogeneous freeways by K Chung, MJ Cassidy – Transportation research record, 2004 – journals.sagepub.com

Simple yoga practices for health professionals by YDAB Bhavanani10 – 2016 – academia.edu

The capsular imbrication procedure for recurrent anterior instability of the shoulder by MA Wirth, G Blatter, CA Rockwood Jr – JBJS, 1996 – journals.lww.com