12 Effective Stretches to Relive the Tension in Your Neck and Shoulders
9 Cow-face pose
10 Straight-arm wall stretch
This is another good stretch for tensed up shoulders. You need to place your left palm against a wall or ceiling whichever way you feel comfortable. Now press your shoulder up to the wall. Now stretch your chest by moving it away from the wall gently. Hold for up to 40 seconds and perform with the alternate side.
11 Double anterior shoulder stretch
This stretch is a deep shoulder one which should be done gently. Stand up straight with your hands clutched behind your back. Now raise up your arms to feel the stretch and hold it for 30 seconds. Do this three times. If you want the stretch to be deeper, then bend forward a bit.
12 Down dog variation at the wall
This is another effective stretch to treat aches and pains or stiffness in the body. It also stretches the pectoralis and latissimus dorsi. Just place yourself at a distance away from a wall so that your body is parallel to the ground when touching the wall. Hinge your hips and spine should be kept straight. Push the chest forward to make a small arch in the upper back. For any doubts, if you are suffering from sprains or strains, consult with your physiotherapist before attempting these stretches.