A tense neck can cause chronic pain in the neck area and radiate into the head. These exercises help to relieve tension in the muscles.

 

Sit on a chair with your upper body straight, without leaning your back against it. Place your feet completely on the floor, about shoulder-width apart. Your knees should be bent at a right angle.

First exercise: Slowly pull your shoulders up to your ears at the same time and hold for three seconds. Then let them drop. Repeat the exercise five times.

Second exercise: Move both shoulders backwards in a circular motion at the same time. The arms must hang down relaxed at the sides. Circle your shoulders ten times.

Third exercise: Fold your hands at the back of your head and stretch your elbows straight out to the sides. Then slowly press the back of your head against your hands. The hands provide a slight counterpressure. Hold the pressure point for five seconds, then release. Repeat the exercise five times.

Fourth exercise: Place your right hand between your left shoulder and neck. You can feel the trapezius muscle above the collarbone. Pull it forwards with your hand and hold it there for about five seconds, then release it. Then do the same with your left hand on the right side. Repeat a total of five times, alternating on each side.

Fifth exercise: Place one hand on your head. Push your head upwards against the pressure of your hand and lower your chin (make a double chin) so that your neck is stretched out. Hold the tension for five seconds and then release. Repeat the exercise five times.

Sixth exercise: Turn your head to the left and keep your neck upright. Then pull your chin down to the left so that the neck muscles on the opposite side are stretched. Hold for five seconds, then release and do the same on the other side. Repeat the exercise five times on each side.

With chronically tense muscles, it is important to recognise the difference between a relaxed and tense state. You are already so used to the muscle tension that you often think you are relaxing them, even though they are tense. The best way to experience the difference is to consciously tense the muscles, hold the tension and then consciously relax them.