6. Reverse Prayer Pose
This pose is excellent for the upper back. It opens up the chest and it is particularly helpful for people suffering from carpal tunnel syndrome and wrist pain.
It loosens tight shoulder muscles and relaxes your shoulder blades, thus reducing neck and shoulder pain.
Begin in a standing or seated position, spine long. Breathe in and on your exhale, you should bring the arms behind you, fingers pointing in a direction of the floor, palms lightly together.
Breathe in and rotate the arms so that the fingers point towards you, then to the ceiling. Breathe out, and press your pinkie fingers into the back while pressing the palms together. Hold for 5-6 breaths. Repeat 3-4 times.
7. Side Neck Stretch
This stretch is excellent for targeting the side of your neck.
Begin with your shoulders relaxed. Tilt your head in a direction of your right shoulder. With a gentle pull on the side of the head assist your head. Hold for 20-30 seconds. Do 3 repetitions on each side.
8. Cat And Cow Pose
This pose can stretch and lengthen the back torso and the neck. Also, it opens and creates space throughout the whole neck.
Being with your knees and hands on the ground, with your palms under the shoulder rand knees below the hips. Inhale and as you arch your back up like a stretching cat, pull your abdominal muscles.
Let your head and tailbone drop down in a direction to the ground. Return back to the beginning position. Extend the upper part of the spine upwards, making sure to support it with your abdominal muscles.
However, do not let your neck sink into the shoulders, or your shoulders crunch up into the neck. Don’t let the head fall back and make sure your neck is a long extension of the spine. Do 5 repetitions.
9. Stretch For Tight Painful Trapezius Muscles
This exercise helps you trick the brain into relaxing the trapezius muscles.
Stand straight, (choose whatever side is hurting you) and lift the right shoulder blade up. Pull it backwards and lean your head back.
Then, take the right ear and move it over to the right shoulder. Look up away from the right shoulder and hold for 30 seconds. Repeat a few times a day.
10. Double Anterior Shoulder Stretch
This exercise will release tight shoulder joints and the pressure in the area of the shoulder that meets the neck.
Begin in a standing position. Clasp the hands behind your lower back. Keep your arms extended and raise them behind you until you feel a stretch across the chest and through the front of each shoulder. Hold for 30 seconds.
If you can, flip your hands so the palms will face outward. This requires a lot of flexibility but it will give you a deeper stretch. Do not bend forward. Also, make sure not to force the stretch. Do 3 repetitions.