Neck aches and shoulder aches are usually more common in younger adults who spend a lot of time hunched over their computer or desks in a kyphotic position.
However, there are also seniors who may find that their necks and shoulders are stiff and tight every morning when they wake up. This problem can be alleviated by stretching the neck and shoulder muscles.
As for the wrists, this is a common problem area for many seniors because the wrist muscles can get stiff and may even be prone to repetitive strain injury.
Arthritis can be a problem too. So, stretching your wrist muscles and joints will keep them supple and get the blood flowing.
Neck Stretches
Before doing any neck stretches, it’s a good idea to do a warm up by doing head rolls, tilts, nods, etc. Basically, you’ll be nodding you head up and down, tilting your head from side to side, looking left and right and rolling your head from left to right and back again.
Most people intuitively know what they need to do to stretch their neck muscles. They just don’t do it regularly enough and only resort to stretching when there is pain.
One static stretch for the neck is to bring your chin towards your chest. You may clasp your palms behind your head and pull downwards gently to assist with the stretch. Hold the position for 20 seconds to a minute.
Do this stretch sideways too. You can assist by placing your palm on the opposite side of your head and pull gently towards the side.
Shoulder Stretches
To stretch your shoulders, try doing shrugs by bringing your shoulders towards your ears and bringing them down. This is an effective stretch.
Another stretch that you can do is to bend your arms and the elbows and place your fingertips on your shoulders. Now, make circles with your elbows to ‘loosen’ the shoulder muscles.
Then move your elbows apart till they are at your sides and twist your trunk sideways to the left. Hold this position and then switch to the right side. This stretch is so good that you’ll feel much better almost immediately.
Other stretches that you can do are posterior shoulder stretches, shoulder blade reach stretches and arm wraps. It’s best to look up these stretches on YouTube or online to see how they are done. They are many different stretches that you’ll find very useful if you do the research.
Wrist Stretches
Stretching the wrist is very easy. Straighten your arm with your palm facing the ground and pull your fingers back upwards towards you. Now reverse it by pushing your fingers downwards towards you. These stretches are known as wrist flexor and wrist extensor stretches respectively.
You can also do wrist rolls where you ball up your fists and rotate them in circles. Another stretch done in yoga is to assume a prayer pose where both your palms are together at chest level. Then it’s just a matter of pushing your palms to the sides, outwards, downwards, etc.
Do these stretches a couple of times a day. They shouldn’t take more than a few minutes. The more regularly you do them, the more limber and pain-free you’ll be.
