Do you stretch your neck and shoulders before working out? Probably not.
We often neglect our neck and shoulders because we spend time stretching other places like the hamstrings and hips. And why wouldn’t we? It’s critical to stretch these main muscle groups for sports like running, cycling and other endurance events.
But overtime, just like the hips and hamstrings, ignored tightness in the shoulders and neck can alter performance through poor posture, limited range of motion and even tension headaches.
The good news: massaging and stretching your neck and shoulders is simple and can be done almost anywhere.
Barbell Roll Out (barbell optional)
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If the equipment is available, this barbell roll out massage is a great way to relieve tension in the shoulders and neck before you begin to stretch. If you don't have access to a barbell, a lacrosse ball or foam roller will work.
Place a barbell on a squat rack at a height that is right below your shoulders. Turn and face your right shoulder to the barbell. Dip down under and begin to massage your upper shoulder looking for the knots and tender spots. After about a minute, begin to roll the barbell up the side of the neck.
Spend at least two minutes on each side.
Side Neck Stretch
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From a comfortable seated position, wrap your right arm around your lower back. Keep your right shoulder relaxed as you drop your left ear towards your left shoulder. Continue to draw the right shoulder down as you softly stretch the right side of your neck.
Stay in this position for up to one minute, then switch sides.
Forward Neck Stretch
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From a comfortable seated position, interlace your fingers and wrap them around the back of your head. Sit up tall and gently draw your chin down towards your chest with the help of your hands. From here, you can slowly tilt your head from side to side to move the stretch around the back of the neck.
Stay in this stretch for up to one minute.
Eagle
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Wrap your right elbow underneath your left elbow. Continue to wrap your hands around until your palms touch (if they don't, just wrap the elbows). Then, relax your shoulders, lift your elbows off the chest and gently draw your hands away from your face. To deepen the stretch, slowly draw your chin to your chest as you widen your upper back.
Stay in this stretch for up to one minute, then switch sides.
Supine Cactus
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Start on your belly. Place your chest on the floor with your right arm extend out to the right. Bend your right elbow. Begin to roll onto your outer right hip as you keep your head, neck and right shoulder relaxed.
Stay in this stretch for up to one minute, then switch sides.
Criss Cross Arms
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Start propped up onto your forearms. Thread your right arm under your left arm. Extend your left arm over to the right. Continue to walk your hands away from each other. Drop your chest onto your biceps and relax your forehead down towards the floor.
Stay in this stretch for 30 seconds, then switch sides.
Rabbit
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Start seated on your shins. Place the top of your head on the floor as close to your knees as comfortable. Place your fingers on the floor under your shoulders. Begin to lift the hips as you draw the chin towards the chest. There should be a small amount of pressure on your head as you roll towards the back of your head.
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