Towel Stretch Can Relieve Tension in Neck and Shoulders

This is the most important time of year to exercise. Stretching for 15 minutes a day reduces the mental and physical stress that accumulates in the body. However, fitting even a few minutes of exercise into an already-overcrowded schedule often seems unworkable.

The solution is to adapt a few basic stretches into your daily activities. Upon waking each morning, before getting out of bed, you can stretch your spine and legs. After your shower, when your muscles are warm and relaxed, you can also stretch a few minutes. If you incorporate a brief stretching program into your daily schedule and perform the stretches, you will prevent the accumulation of stress in your body.

The following exercise stretches your chest, upper back and neck muscles, using a towel. Perform this stretch daily to relieve tension in the neck and shoulders.

Hold the two top corners of the long edge of a 45-inch (bath) towel and roll it up to form a tube. Stand with your feet together and arms stretched, holding your rolled towel horizontally in front of your torso. Tighten your abdominal and buttocks muscles and, keeping your arms straight, lift the towel directly over your head. Relax your shoulder and neck muscles and inhale as you lift your chin up and push your arms 6-8 inches back, stretching the center of your chest upward.

Keep your arms at the sides of your head, next to your ears, so that the movement is accomplished by stretching your chest and upper back muscles, not by pushing your arms behind your head. Do not lock your elbows. Keep your neck muscles relaxed, your gaze up. Make sure your towel stays over the center of your head as you stretch.

Exhale and return your torso and head to an upright position so that your spine is straight and your gaze is directly in front of you, with your arms remaining over the center of your head.

Slowly repeat the stretch eight times.