Euphony Guitar Academy

Neck & Shoulder Care for Students and Guitarists – by Euphony Guitar Academy.

Let’s go through 5 simple, science-backed neck and shoulder stretches that relieve and prevent the “student’s neck” problem — especially useful for students, musicians, or anyone working long hours at a desk.

GUITARIST HEALTH AND WELLNESS

Sanchit Rai

11/5/20251 min read

Why It Matters ?

Long study or practice sessions often cause tightness and pain in the neck and shoulders. These simple stretches and posture resets help improve focus, comfort, and playing endurance.

1. Chin Tuck (Posture Reset)

Purpose: Strengthens deep neck muscles and corrects forward head posture.
How to Do: Sit or stand tall. Gently pull your chin backward (like making a double chin). Hold for 5 seconds, relax, and repeat 10 times.
💡 Tip: Do this hourly to instantly fix your posture.

2. Neck Side Stretch

Purpose: Relieves tension in the side of the neck.
How to Do: Tilt your head toward your right shoulder (don’t lift the shoulder). Hold for 20 seconds, then switch sides. Repeat twice per side.
💡 You can gently press your head with your hand for a deeper stretch.

3. Shoulder Rolls

Purpose: Loosens upper shoulder and neck tension.
How to Do: Sit or stand upright. Roll shoulders backward in large circles 10 times, then forward 10 times.
💡 Do during breaks to reset posture.

4. Wall Chest Stretch

Purpose: Opens tight chest muscles and improves shoulder alignment.
How to Do: Stand beside a wall. Place your palm flat on the wall at shoulder height. Turn your body gently away until you feel a chest stretch. Hold 20–30 seconds, then switch sides.

5. Cat-Cow Stretch

Purpose: Improves flexibility in the neck, shoulders, and spine.
How to Do: On hands and knees, inhale and arch your back (look up) – Cow Pose. Exhale, round your spine and tuck your chin (look down) – Cat Pose. Repeat 10 slow breaths.

Daily Routine Suggestion

Morning: Chin Tuck + Cat-Cow
Midday: Shoulder Rolls + Side Stretch
Evening: Wall Chest Stretch + Light Walk