Kabir Sharma
Neck and shoulder pain today has become increasingly common due to modern lifestyles, hectic and long work schedules, poor posture, stress, among many other factors. Whether you have a sitting job or have a physically demanding job, neck and shoulder pain are quite common, which mainly happens due to poor posture, stress, or lack of movement. Taking out time to do exercise for neck and shoulder pain makes your body more flexible, strengthens joints and muscles, while reducing the risk of future injuries.
Staying dedicated and consistent with these neck and shoulder relief exercises is essential in tightening and shortening muscles. Beneath we have mentioned some of the safe, and effective exercises that can bring lasting relief.
Eliminate Neck Pain with These Easy Exercises
As mentioned earlier, stretching and strengthening exercises for the neck can help reduce pain, tension, and stiffness. However, one must not overstretch the muscles while practising these shoulder and neck pain exercises, or else it will trigger the discomfort. Some of the best exercises that give quick relief from shoulder pain are:
Side-to-side Bends
The Side-to-Side bends or lateral neck flexion involves slowly bending your head to the right while moving your ear toward your shoulder. One can stay in this position for 5 to 10 seconds and will feel a stretch along the left side of your neck. After coming back to the original position, it is advised to repeat the same stretch on your left side.
Forward and Backwards Bends
In the forward and backwards bends, which are also known as neck flexion and extension, one has to lower his/her chin toward the chest (flexion) and stay in this position for 5-10 seconds. After returning to a neutral position, bend your head backwards while bringing your chin toward the ceiling (extension). By remaining in this position for 5 to 10 seconds, you can feel the muscles stretch in the front of your neck.
Shoulder Rolls
It is one of the shoulder pain relief exercises where one has to shrug their shoulders up toward the ears, while squeezing the shoulder blades and moving them back. After moving the shoulders down, slightly shift them forward while coming back to the original position. It is advised to repeat shoulder workouts 10 to 15 times to loosen and relax your neck and shoulder muscles.
Levator Scapulae Stretch
One of the most effective exercises to get a quick relief from shoulder pain is the levator scapulae stretch. To start, softly keep your right hand at a 45-degree angle. Now, slowly pull your head down toward the right armpit; you will feel a stretch along the left side of your neck. After holding this position for 15 to 20 seconds, do this on the opposite side.
Doorway Stretch for the Neck
While doing pectoral stretch in a doorway, stand in front of an open door frame. When you place the hands and forearms on either side of the doorway at shoulder level, lean forward and feel the stretch along the chest and in front of your shoulders. Remain in this position for 20 to 30 seconds.
Chin Tucks
Chin tucks exercise for neck and shoulder pain is done to strengthen deep neck flexors and promote good posture. While doing this exercise, one must sit or stand with their spine straight and then softly tuck their chin in as if they are trying to create a double chin. Remain in this position for 5 seconds and release and repeat the same at least 10-15 times.
With this, this exercise will counteract the “tech neck” posture, which is mainly caused due to long screen hours.
Neck Rotations
Neck rotations improve the range of motion and reduce stiffness. To do these shoulder pain relief exercises, one must sit or stand in a relaxed position. Now, slowly turn your head to the right until your chin is aligned with your shoulder.
Remain in the same posture for 5 to 10 seconds before returning to the centre. Now repeat the same exercise on the left side.
Also Read: 7 Tips to Prevent a Gym Shoulder Injury
Conclusion
In addition to the exercises for neck and shoulder pain mentioned above, numerous alternative physiotherapy neck and shoulder pain relief exercises are beneficial to prevent discomfit. Whether you are doing these exercises in the morning or during the stretch breaks during work, consistency and dedication are paramount.
If your pain persists or worsens, it’s always best to seek a physiotherapist’s advice for the best shoulder exercises physical therapy. With mindful movement and regular practice, you can enjoy a more mobile, pain-free lifestyle.
