Neck and shoulder tightness and pain are one of the most common complaints among my clients - most of whom are parents and/or work at a computer all day. Stretching out upon waking can be one important step to keeping pain and tension out of this area of the body. Stretching prepares the body for movement, allowing the muscles to be supple and warm before doing any jarring movements.

Think of these scenarios: picking up a toddler before you are fully awake, loading strollers and bags into a car, or talking on the phone while holding baby while making breakfast. Most of these motions are done without any initial attention directed toward our body to prepare it. In addition to preparing the body for movement, stretching also keeps tension out of the neck by promoting circulation and release. Think of hunching over a computer while being stressed - a double whammy on a very delicate area of the body. This type of neck and shoulder pain tension can cause the muscles in the front of the chest to become short and the ones in the back to become long, ultimately affecting your posture.

Stretching will help to even out the imbalances that occur when posture is compromised. Knowing mornings are busy enough as parents, I will not suggest a full stretch routine. However, just a couple of neck and shoulder openers in the morning can help prevent any serious injury to the body, and also can help neck and shoulders feel better throughout the day. If you are at a desk for your job, you may want to repeat these a couple of times during the day.

Neck stretch:

• Sit comfortably.

• Pull navel into spine to support posture.


• Be sure shoulders are even and collar bones are level to the floor.

• Allow left ear to fall to left shoulder, without changing anything else in the body.


• While neck is opening on right side, think off lengthening up on left and right sides of body to keep good form.


• Hold for several breaths.

• If you want a little extra resistance, bring left arm up, placing left hand on head. Do not pull; the extra weight is enough.


• Think of right shoulder releasing down.


• Hold for several breaths.


• Extend right arm out on a diagonal.


• Hold for several breaths.


• Float head up and repeat on the other side.

Shoulder opener:

• Face wall and bring body as close to wall as possible.

Extend right arm on wall bringing it slightly above shoulder height.

• Turn the torso and legs away from arm, keeping shoulder as close to wall as possible.


• Feet are parallel and together.


• Lengthen out through right hand.


• Release in neck and keep gaze forward.


• Pull up through navel and feel tailbone releasing down.


• Hold for several breaths.


• If you need more stretch, gently turn further away from wall, keeping feet in parallel and together.


• Hold for several breaths.


• Unwind and repeat on other side.