Stretching is great for you, and adding extras like resistance bands and foam rollers may give you faster relief from muscle spasms. resistance strap for calf stretch. foam roller for back stretch Place one hand on your right ear and gently assist in this motion. Stop when a stretch is felt in the muscles on the right side of your neck. Hold for a count of 10. Repeat 5 times. Repeat the steps above in the opposite direction. Keep in mind that it takes a few weeks to see some benefit from the stretching. How many of you constantly find your shoulders and neck to be tense and tight? This could be the outcome of a long list of reasons- sleeping in an awkward po How to do the stretch: “Begin by bringing your chin to your chest. Slowly roll your head to the side, bringing your ear towards your shoulder,” says McGraw. Then, “roll [your neck] the opposite way.”. Repeat the neck roll five to 10 times in each direction (right to left and left to right). Do this 5 to 10 times each direction. Keep your arms bent at 90 degrees; your elbows can be slightly lower, if needed. From there, pick your chest up and off the ground as you lift through your ribs, upper back and shoulder muscles. Keep your gaze down and your neck in line with your spine. As you lift, keep your glutes engaged. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness. Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds. Don't aim for pain. Gently press the arm towards your body, so it wraps across the chest more tightly. Hold for 20-30 seconds and then switch sides. 7. Trunk Tilts. Lay on your back and gently rotate your upper body to one side. The legs should not move. Hold for 20 seconds and then rotate your upper body to the opposite side. With your arms about shoulder height, clasp your hands in front of you. Drop your chin toward your chest. Reach straight forward so you are rounding your upper back. Think about pulling your shoulder blades apart. You'll feel a stretch across your upper back and shoulders. Hold for at least 6 seconds. Repeat 2 to 4 times. Place your hands on the base of your neck with your elbows pointed out to the sides. Stand up tall and take a deep breath, and then exhale as you drop your chin towards your chest, pulling your Seated clasping neck stretch. Sit on the floor or in a chair with your head stacked above your ribs, and your ribs above your pelvis. Clasp your hands and bring both palms at the back of your head. Now gently press your hands down toward your thighs, tucking your chin into your chest. Hold the form for at least 30 seconds and do diaphragmatic IKUshT.