The key word is `regularly`.

To relieve tension in the neck and shoulders, here are some very effective exercises that will help deal with pain in the neck and shoulders.

1. Occipital roll

This is a very easy stretch used to relieve tension in the neck.

• roll up a towel into a cylinder
• place it at the base of the skull
• tilt your head back and completely relax
• stay in this position for 10 minutes if you do not feel painful sensations

2. Neck stretch with hand assistance

This exercise provides a deep stretch of the neck and upper back.

• get comfortable on a chair or on the floor
• clasp your hands behind your head
• gently pull your head down, trying to press your chin to your chest
• hold your head in this position for 30–40 seconds, then slowly return to the starting position and lower your hands

3. Head tilt to the sides

The purpose of this exercise is to stretch the left and right sides of the neck.

• get comfortable on a chair or on the floor
• place your right hand on the back of your head and gently pull your head to the right
• keep your back straight and relax your shoulders
• stay in this position for 30–40 seconds, then slowly return to the starting position
• repeat the exercise on the other side

4. Upper trapezius stretch

This stretching exercise targets the neck and shoulder muscles.

• bend your right arm behind your back and grab the wrist with your left hand
• gently pull the arm towards the left leg side
• tilt your left ear to your left shoulder
• hold this pose for 20 seconds and then try again

You can perform this exercise with your arms in front of you. This way, you also engage the upper trapezius muscles, but slightly change the angle.

5. Levator scapulae stretch

During this exercise, the neck muscles and shoulders are worked.

• sit on a chair and grab it from behind with one hand
• tilt your chin to your chest and your ear to your left shoulder
• turn your head 45° to the left and 45° to the right. You can help yourself by placing your hand on your head, but without effort. All movements should be very light
• Hold your head at the extreme points for 20–30 seconds

6. Thread the needle pose

This stretch relieves tension in the upper back and between the shoulder blades. All movements should be light.

• Get on all fours
• Start moving your left arm with the palm up between your right arm and knees until your head touches the floor
• Hold for 30–40 seconds and repeat on the other side

7. Shoulder rolls

This movement relieves tension in the shoulders.

• stand or sit, keeping your back and neck straight
• lift your shoulders up, then lower them back and down, creating a circular motion
• move while keeping your head pressed to your neck, forming a double chin

8. Arm stretch across the shoulders

This stretch is good not only for your biceps but also for your shoulders.

• place your feet shoulder-width apart
• extend your left arm to the right across your chest
• with your right hand, press your left elbow closer to your body
• stay in this position for 10–20 seconds and then repeat with the other arm

9. Cow face pose

This stretch activates many muscles, including the shoulders.

• lift your left arm up, then bend it behind your head.
• bend your right arm behind your back, reach your left arm with your palm and connect the palms.
• stay in this pose for 10 seconds, then release your arms and perform the symmetric exercise

If you cannot clasp your hands behind your back, use a towel. Hold it with the hand that is behind your head. With the other hand, reach the towel, creating a soft stretch.

10. Arm stretch with wall assistance

This exercise is great for combating tension in the shoulders.

• support your left arm against the wall. The palm can also touch the wall or face the ceiling
• press your shoulder against the wall
• slightly pull your chest away from the wall, creating a light stretch
• hold this pose for 30–40 seconds and try again with the other arm

11. Double front shoulder stretch

This is a very intense stretch for the shoulders.

• stand straight
• clasp your hands behind your back
• lift your arms until you feel the stretch
• hold this pose for 30–40 seconds, repeat 3 times
• if you need an even greater stretch, bend forward

Do you have any other proven exercises for the neck and shoulders? Tell us about them in the comments and share this article with your friends.