Give your neck a long hot bath first to ensure that the cramped muscles are relaxed. Then, try these stretching exercises you will see below, which can help you relax!
1. Sit neck relaxation method
This gentle stretching training is mainly aimed at both sides of the neck.
-Sit cross-legged on the floor, or sit in a chair with your feet shoulder-width apart and step on the ground.
-Extend your right arm to your right knee or the right side of the chair, while putting your left hand on your head, and slowly tilt your head to the left. A little force on the left hand can enhance the stretching effect.
-If you want to stretch more, you can grab your right knee or chair seat. This will stabilize the upper body and concentrate the stretching effect on both sides of the neck.
-Hold this action for 30 seconds on each side, and then slowly return the head to its original position. At this time, repeat the previous stretching action on the other side.
2. The method of stretching the shoulder and neck against the wall
Find a wall and do the following stretching exercises, which can effectively stretch the muscles at the back of the neck and shoulders.
-First, kneel facing the wall. If your knees are uncomfortable, you can kneel on a folded blanket or towel. The width of the knee is greater than the width of the hip.
-Hands above your head, forearms against the wall.
-Relax and feel your body's center of gravity fall naturally. The head can also be attached to the wall. If the shoulders and neck are not stretched, you can slowly move your knees outward to make your torso farther away from the wall.
-Take a deep breath for 30 seconds and then relax.
3. Sitting neck stretching method
Use both hands to assist the deep stretching exercises of the nape of the neck and upper back.
-Sit in a chair or on the floor and choose a comfortable posture.
-Hands on your chest, palms behind your head. Keep your spine straight and your hips firmly on the chair or floor.
-Next, your hands start to press down gently and put your chin on your chest. While pressing down, stretch your head with the root of your palm in the opposite direction to your shoulders. This action can further enhance the stretching effect.
-Hold this position for at least 30 seconds, then slowly raise your head and relax your hands.
Step 4 roll on your knees
This stretching method can relax the neck and shoulder muscles, and also help to relieve headaches and drive away drowsiness.
-imitate the baby's posture, with the front of the calf and forehead touching the ground. Hold this position and take a few deep breaths. Keep your spine straight while relaxing your chest against the front of your thighs.
-After doing this position, put your hands behind your back and make a fist. If possible, press the roots of the two palms together to strengthen the stretching force of the shoulders. Then, raise your hand as high as possible.
-Inhale, move your body forward and lift your hips off your ankles. Keep your head on the ground and put your hands as far as possible. Hold this position 10 second, and then sit your hips back to your ankles. Hold this position 10 second, and then lift your hips again. Repeat this series of actions for more than five times.
-Then, go back to the baby position, relax and put your arms on the outside of your legs.