stretching/relaxing the neck & shoulders?

[Mozartian]

I have a tendency to get really, really tense in my neck and shoulders, and was wondering if anyone had any suggestions for stretches or whatever that would help alleviate the tension? It gets so bad sometimes I can hardly stand it.
I've always had this problem (so it's not just piano that's causing it), and it seems to have been getting worse in the past year (the more stressful things get, I guess). Any help would be much appreciated!

[prometheus]

What I like to do is push my head back, roll my head around 180 degrees around the back. I also like to push my shoulders up and then down. You can also 'roll' your shoulders.

Also, you can warm up the muscles of your neck/shoulders either with a massage or a shower.

[Mozartian]

thanks, that first thing you posted feels awfully good!

[pianistimo]

there's a set of about 10 chiropractor exercises, too.  i'll look for them on the internet.  basically, the first one is to simply lie down on the floor with knees up, soles of the feet down and feel your spine move into a better alignment against the floor.  just rest a few minutes.  then bring one knee to your chest.  hold it.  put it down.  bring the other knee to chest.  hold it . bring it down.  and then both knees to chest and down.

even, this one exercise really alleviates lower back pain.  sometimes the cause of neck pain is actually that your lower back has become weak and the muscles aren't holding the back in place.  i find cycling to help my lower back a lot!

when you walk, if you consciously try to tilt the pelvis (tummy tuck) - you will also help to straighten an otherwise- more and more curving spine.  and, if you hold a purse or bag on one side - try to alternate it more frequently.  heels are very bad for a woman's back.  try to only wear them when you have to - and even then - lower heels (like 2" or less).

if you are ready for more back exercises - after you bring knees to chest and down again.  take both feet and stretch them completely over your head.  the first time you may not be able to touch your toes to the floor (or you may!).  keep doing it every day and soon you will be able to.  it really pops everything into place as well.  and increases circulation. 

you can do standing exercises too.  you can stand and lean forward as far as possilbe.  stand up.  lean to the side as far as possible, and up.  and then, other side.  also, as prometheus said - the neck to all four sides and then rotate.  when i cycle i also like to rotate my arms.  i think the general idea is to stay flexible enough that when you are sore it is only a minor thing and not a degenerative state.

here's one site:
https://www.guardians.net/chiropractic/advanced-back-exercises.htm

[elspeth]

I know how you feel... I have chronic trouble with my shoulders, particularly the left one, which was set off by a childhood injury and they've never been right since.

Wheat packs can be useful - bags of wheat you put in the microwave for a couple of minutes to heat up, like a hot water bottle but better - warmth is usually good for tight muscles. On the same theme, warm baths, or if you can get to one, a sauna are good.

Your bed can have a big effect - if your neck and back aren't well supported while you're asleep it's not good. Might be worth replacing your mattress if it's old, or vary how many pillows you sleep on.

If it's really a problem... take it to your doctor, who will probably send you to a physiotherapist or a chiropractor.

In my case, the only thing that keeps my back and I on speaking terms is a regular massage, and fortunately I have a good masseur who doesn't charge the earth so I can afford to go as often as I need to... don't go to one of these spas with 17-yera-old 'therapists' just out of college with perfect hair and nails. Not that I'm cynical (honest!)... For things like this you need someone well-practised with good strong hands to get the knots out.