You might be in trouble with stiff neck if you are engaged in desk work or house work.

The muscle mass women have are usually less than that of men’s.

Moreover, more women have trouble in cold bodies, compared with men,

and those facts seem to be the cause that a lot of women have stiff neck.

Feeling of heaviness in shoulders or neck, numbness in arms,

you might even have feeling sick to your stomach or headache.

Stiff neck can cause a lot of trouble.

Women, however, are too busy with their work,

housekeeping, taking care of kids, to take extra time for going out for massaging.

Here are 7 exercises you can try whenever you like, without using any tools.

You might even want to try some from today!

The cause of stiff neck is muscle tension or bad blood circulation

which brings bad transportation of oxygen and inefficient egesting of wastes.

Moving your body as you like is not always is better choice as exercise.

If you have tight muscles, you might hurt the muscles if you move them hard.

It is important to practice exercises slowly and within the limits of range you can move your body parts.

To intake a lot of oxygen is important as well,

to breathing slowly when practicing exercises is highly recommended.

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Trouble in your stiff neck!
7 exercises as the solution

 

The very easy exercises
you can try with both of your shoulders together.

 

1.Face front, shrug shoulders slowly as breathing in. Be careful not to gain force.

Bring your shoulders into your ear lobes, and keep your shoulder there for 2 to 3 seconds.

Relax your shoulders completely as you breathing out.

Repeat several times, and flex your stiff neck.

 

The problem is not only the neck or shoulders
even we call as stiff neck.

 

Weight of head of adults is approximately 5kgs.

The neck supports the head all the time, and the purpose of the next 2 exercises is to relax it.

The neck has strong influence on your shoulders,

to try these exercises recommendable especially.

Be careful not to put your strength in your hands too much.

Practice these exercise in the limited range your neck can move.

2. Face diagonally forward left, and lean your head to the direction slowly.

Pull your shoulder at the right side down and stretch the back of your neck at the right side.

If you put your left hand on the back of your head and adding a little strength

in your hand and help the movement of your head,

it might be effective.

Keep the posture for 20 seconds, then put your neck and shoulders back in the right places.

Stretch the back of your neck at the left side in the same way, then.
3. Face forward, and put your hand on the back of your head.

Lean your head to forward slowly, and stretch the back of your neck.

Put your head in the place slowly, and put the tip of your finger under your chin, and lean your head backward.

Feel the parts under your chin and your throat are starched.

 

Let’s loosen also back which became firmly

 

If you keep the same posture in your daily life such as being engaged in desk work,

you cannot avoid some strains on your back.

The purpose of the next 2 exercises is to relax your shoulders which are stiff enough.

4. Hold your hands each other as crossing your fingers one after the other.

Stretch your elbows straightly to forward with your palms facing outward.

Lean your back and feel the part between your blade bones being stretched,

and reach your arms into forward even more,

and keep the posture for 10 seconds.

Relax your body, and put your arms in the place.

Repeat the exercise twice to third times.

5. Join your hands back of your hip.

Put your arm as your hands joined upward, as keeping your elbow straight.

Move your arms slowly, and you can stop where you feel the limitation in the range.

Feel your blade bones as if they are putting together and keep the posture for 10 seconds.

Relax your arm. Repeat the exercise twice to third times.

 

The muscle of the ribs.

 

You might feel surprised,

but to relax the muscles of your ribs can be a help for the solution of stiff neck.

You, however, might feel how and where regarding these parts.

Here is the exercise.

6. Put your arms straightly to upward, and bend your elbows inward naturally.

Put your elbow at the right side with your left hand,

and push it into obliquely downward.

The upper part of your body can follow and lean to the left side,

and you will feel the muscle of your rib at the right side is stretched.

 

Not only that in the shoulder,
but improve blood flow
in the whole of your upper body would be effective

 

Be careful not to lean your head with the help of the strength in your arms.

There seems less relevant, but it is noticed to be “?Did not elaborate so much?”

Stretch the muscle of the rib at the left side in the same way.

How about the parts distantly positioned from your shoulders?

You might feel surprised again when you find its stiffness

when you try this exercise for upper arms. You might take care of them sometimes.

7. Stretch straight your arms to the side, along parallel to the ground.

Face your palms forward at the beginning.

Turn your hands till your thumb faces downward.

Not only moving under your elbows,

but the image is that you turn the parts around your shoulders when doing this exercise.

Your palms should face backward when your thumbs face downward.

From this posture, keep turning till the limitation in the range you can move each part of yourself.

 

Summary

 

Have you enjoyed the 7 exercises we have introduced?

Each exercises does not take long, you might have felt.

The purpose of these exercises is to reduce the troubles in stiff neck,

but they are actually effective to prevent it as well.

You can feel your body is relaxed and less heaviness on your neck and shoulders

so you might want to try during your work for a change.

Bad posture brings strains on your neck and shoulders,

and stiff neck can be chronic.

As well as taking exercises according to your conditions,

you might want to take care not to take round-shouldered posture.