Cedar Stone’s Tips For At Home Care

  • By admin
  • 9 April, 2020
  • Comments Off on Cedar Stone’s Tips For At Home Care

A few weeks ago many state-wide policy changes have forced us all to rethink our daily, weekly, and monthly routines. Times like these have affected us in many different ways. Whether it is in the form of tension, stress, anxiety, etc., we at Cedar Stone Wellness Spa want you to know that the staff here (or rather at home) continue to be here for you and are thinking about your needs in this turbulent time. Because we are not able to work on you physically, we want to share with you remotely some stretches, activities, and other healthful tips that will help you release tension and discomfort, aid in relaxation, and promote growth and better self-care routines. Our hope is that these will help carry you through these difficult times, and encourage better self-care for years to come!

First up in our series is neck and shoulder stretching for tension relief! Neck and shoulder tension is one of the top complaints that we see at the spa (and one of the bigger body-ache hurdles we have as massage therapists, estheticians, and nail technicians as well). We hope that these exercises can help relieve some of your tension while you are away from the spa!


Neck and Shoulder Stretching

For Tension

by Jeremy Sweet, LMT

neck and shoulder

Before you work out or do any of these stretching exercises I can’t stress enough the importance of making sure that your body is warmed up first. A few ways you can do this is by taking a brisk walk around your neighborhood, if you’re not comfortable being away from the house, or can’t access a safe outdoor environment, you can walk around the inside or outside of your house. This process should take 10-15 minutes. Another way to warm up your muscles for stretching is to take a nice hot bath to get your body warm while adding some Epsom salt, or my favorite, apple cider vinegar. You can use the normal apple cider vinegar that you can purchase in a gallon jug, it doesn’t need to be the expensive organic vinegar. Once your body is warm, you can go into the stretching.

Making sure that you are getting proper hydration from water, and good nutrition as well, is very important. Take your time while doing these stretches and include the family with you as well. Every week we will be posting different stretching and techniques that you can do while you wait for your next massage appointment. Be well, and stay safe ‘til we can see you again soon!

Neck Roll

  1. Neck roll

This is a very gentle stretch used to release tension around your neck.

  • Roll a towel;
  • Place it at the base of your head;
  • Let your head fall back toward the floor and relax.
  • Stay in this position for about 10 minutes unless you feel any sort of pain.

Clasping Neck Stretch


  1. Clasping neck stretch

This exercise provides a deep stretch for the back of your neck and your upper back.

  • Begin by sitting comfortably in a chair or on the floor;
  • Clasp your hands behind your head;
  • Gently pull your head down bringing the chin toward the chest;
  • Hold for 30-40 seconds, and then slowly return your head to the initial position and release your hands.

Lateral neck

© Depositphotos.com
  1. Lateral neck flexion stretch

This stretch targets the sides of your neck.

  • Begin by sitting comfortably on the floor or in a chair;
  • Place your right hand on the top of your head and gently pull it to your right;
  • Keep the back straight and shoulders relaxed;
  • Hold for 30-40 seconds and then slowly lift your head back to the initial position;
  • Repeat on the other side.

upper Trap Stretch


  1. Upper trapezius stretch

This stretch involves both the neck and the shoulders.

  • Begin by putting the right arm behind you and grabbing it with your left hand;
  • Pull the hand gently toward your left foot;
  • Tilt your left ear toward your left shoulder;
  • Hold for 20 seconds and repeat on the other side.

You can also do the same stretch by keeping your hands in front of you, this way you also get a good upper trapezius stretch, but from a slightly different angle.

Levator Scapulae Stretch


  1. Levator scapulae stretch

This stretch targets the side of the neck and the shoulders.

  • Begin by sitting on a chair and holding the chair from behind with one hand;
  • Tip your chin toward the chest and tip your ear toward your left shoulder;
  • Rotate your head 45° to the right and then to the left. You can put your other hand over your head to help, but don’t force it, all movements should be very gentle;
  • Hold on each side for 20-30 seconds and then change sides.

Thread the Needle

© Depositphotos.com
  1. Thread the needle

This stretch releases the tension in the upper back and between the shoulder blades. All moves should be smooth and soft.

  • Begin by getting on your hands and knees;
  • Then slide the left arm with the palm up between your right arm and legs, rotating your body until your head touches the ground;
  • Hold for 30-40 seconds then repeat on the other side.

Shoulder Roll

© Depositphotos.com
  1. Shoulders roll

This movement releases tension around the shoulders.

  • Begin in a sitting or standing position, keep the back and neck straight;
  • Lift the shoulders up and then roll them back and down;
  • All movements should be smooth. Keep the chin tucked, making a double-chin.

Cross-body arm stretch

© Depositphotos.com
  1. Cross-body arm stretch

This is a good stretch not only for your biceps, but also for your shoulders.

  • Begin by standing with your feet shoulder width apart;
  • Cross your left arm across your chest;
  • Use your right hand to pull your left arm just above the elbow closer to your body;
  • Hold for 10-20 seconds and repeat on the other side.

Cow-face Pose

© Depositphotos.com
  1. Cow-face pose

This stretch targets multiple muscles, including the shoulders.

  • Begin by raising your left arm straight, then bend it, and bring it behind your head;
  • Bring your right hand behind your back, reach up, and grab your left hand;
  • Hold for 10 seconds, then release the hands, and repeat on the other side.

If you can’t reach the fingertips of the other hand, use a towel to help. Hold the towel with the hand that is above your head and grab it with the other hand, creating a gentle pull.