RELIEVE TENSION & STRESS IN 5 EASY STEPS

load 5 Top Tips for stretching

Stretch as often as you can — daily, if possible.
Move into each stretching position slowly. Never force yourself into a stretch by jerking or snapping into position.
Notice how much tension you feel. A stretch should rate anywhere from mild tension to the edge of discomfort on your pain meter. It should never cause severe or sharp pain anywhere else in your body.
As you hold each position, take at least two deep breaths. Deep breathing promotes relaxation. Remember to breathe normally as you hold the stretch.
Never bounce. After you find the most comfortable stretch position, stay there or gradually deepen the stretch. Bouncing only tightens your muscle — it doesn’t loosen it. Forceful bouncing increases the risk of tearing a muscle.

Neck Warm Up
	Exercise
	While sitting or standing; Perform exercise slowly maintaining good posture (shoulders square, pelvic tilt, abdominals tight); Look to the right; Look to the left; Bring right ear to right shoulder; Bring left ear to left shoulder; Gently tilt head forward, look down; Gently tilt head back, look up; Return to original position; Hold each position for 10 seconds while breathing.
Neck & Shoulder Stretch
	Exercise
	Bring your right hand behind you. Hold with your left; As you tilt your head to the left, pull down on your right arm with your left hand until "stretch is felt in the neck and top of shoulders; Hold for 30 seconds; Repeat on the other side.
Shoulder / Upper Back Stretch
	Exercise
	While sitting or standing with arms out in front of you at chest level, turn palms towards you and interlace fingers; Push your hands away from your body and hold for 30 seconds; Feel the stretch in your shoulders, middle of your upper back, arms, hands, fingers, and wrists; Repeat exercise, gently squeezing your shoulders and pushing your arms further in front of you.
Shoulder Back Press
	Exercise
	While sitting or standing, clasp hands behind your neck; Slowly press elbows back, but make sure not to push or pull on your neck; This exercise is great for slumping shoulders.
Back of the Shoulder Stretch
	Exercise
	This exercise can be done while standing or sitting; Bring your left arm across your chest as far as you can; Use your right hand to gently increase the stretch; Hold for 30 seconds; Repeat on the other side.

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