A therapist demonstrates a UNIQUE way to relax the cervical vertebrae

Stiff neck and sore shoulders are very familiar problems for many of the elderly and not only.

The good thing is that if this pain is caused by stress , bad sitting habits, or lack of activity, regular stretching can not only help, but even bring lasting relief.

It can help with the pain, but remember the key word is regularity – that’s the secret to lasting success.

The editors of the site  bring to your attention several very effective movements that can help you with neck and shoulder pain.

Neck relaxation with a towel

Roll up a towel.

Place it under your neck.

Let your head drop gently to the floor and relax.

Stay in this position for about 10 minutes – if you don’t feel pain, if it starts to hurt, stop the movement.

Upper back and neck  relaxation

This exercise provides deep relaxation to the back of the neck and upper back.

Begin by sitting comfortably in a chair.

Hands behind head.

Gently pull your head down with your chin toward your chest. 

Hold for 30-40 seconds.

Then slowly return your head to the starting position and relax your arms.

Lateral neck stretch and relaxation

Sit on the floor on a mat or chair.

Place your right hand on your head.

Gently slide it to the right.

Keep your back straight and your shoulders relaxed.

Hold for 30-40 seconds.

Then slowly raise your head back to the starting position.

Repeat on the other side.

Upper trapezius stretch

This section includes the neck and shoulders.

Start by placing your right hand behind you and grasping it with your left hand.

Gently pull your hand toward your left leg.

Tilt the left ear towards the left shoulder.

Hold for 20 seconds and repeat on the other side.

Release of the scapula

This movement targets the side of the neck and shoulders.

Begin by sitting in a chair.

And you hold the back of the chair with one hand.

Tilt your chin toward your chest.

Turn the ear to the left shoulder.

Turn your head 45° to the right and then to the left.

You can put your other hand on the head to help, but don’t push too hard, all movements should be very gentle.

Hold on each side for 20-30 seconds.

Then switch sides.