9 Exercises To Relieve Neck And Shoulder Pain (VIDEO)
It is thought that more than two-thirds of the world’s population at some point in their lives will suffer from pain in the neck and shoulders. Because of the modern way of life, the number of affected by this problem is increasing every day. Stress, reduced daily physical activity, work in front of the computer, and improper body seating are just some of the reasons that can cause back pain.
This condition can limit the ability for normal and uninterrupted execution of everyday activities. Pain in the neck and shoulder most often affects those who have long been sitting in front of a computer, a TV set, behind the wheel, and are often caused by the inappropriate height of the sleeping pillow. When they are given for a long time, the pain can spread to the blades, and even to the front of the chest.
In a number of people, the stiffness of the back of the spine can lead to vision problems, buzzing in the ears, frequent feeling of nausea, and discomfort in the stomach.
To avoid this unpleasant situation, the most important thing is to relax the muscles of your neck. To achieve this, it is advisable to place a wet and warm cloth around the neck and put some of the shoulders on.
Once the heat is lost, the towel must be removed and the exercises started. The purpose of these exercises is to increase the range of movements and stretch the neck muscles. It is desirable that these exercises be done and while they are done, the breath should not be kept but should be breathed evenly on the nose.
Exercises to Relieve Neck and Shoulder Pain
Pain in the neck and shoulders resolves in the long term with physical activity, so the following exercises and moves will loosen the tight muscles, as well as strengthen and provide flexibility of the muscles. So do the exercises in the series (one after another) by refining each muscle group in the spine, shoulders, and neck, as they are designed to improve neck and back mobility, as well as the exact bad posture.
1. Neck Retraction Exercise
How to do it
You can start by lying on your back, knees bent, arms down by the side, and the eyes straight up to the ceiling and then you need to inhale, and gently jut the chin forward to the ceiling (not too much, just a little), keeping the back of the head to the floor. Then exhale, and retract the chin in towards the throat, and feel the back of the neck lengthen and in this phase, you need to focus on lengthening the neck against the floor. You need to repeat 6-8 times.
2. Cow Face Pose
How to do it
First, you need to from all fours to cross your right knee over the left, stacking one on top of the other. And then to sit down between your legs, so that your buttocks are on the floor. So, if your hips are too tight you can rest on a block or blanket. Next, you need to inhale and reach your right arm out to the side, then rotate the arm inward so that the thumb faces the ground. Then you need to exhale your arm behind your back, bend the elbow, and work for your hand up towards your neck and also roll your right shoulder back and down.
Next, you should inhale, and reach your left arm forward, palm facing up, and draw your arm towards the sky and exhale, and bend your elbow. You need to reach to grasp your finger of your opposite hand and you can use a strap or towel if your fingers do not yet clasp. You need to hold for a couple minutes. Then repeat on the opposite side and do 3 reps for each arm.
3. Thoracic Extension
Hoe to do it
You should lay on your back with a foam roller horizontally underneath your upper back at about the top of your shoulder blades and you need to support your head by clasping your hands behind your head.
Next, you need to roll back and forth slowly all the way from your upper shoulder blades to your middle to lower back and try to avoid rolling the lower back. So, you need to do this for 2-3 minutes and utilize the variations in the video above. You also try to avoid curving the lower back and keep it straight.
4. Wall Scapular Push-Up
How to do it
First, you need to place your hands on a wall in front of you with fully extended arms and then to keep your core engaged, and your body and arms straight as you squeeze the shoulder blades together.
Next, you need to press into your hands as you draw the shoulder blades apart, and slightly round out the upper back and this is a slow and controlled movement. You need to hold the retracted position (with shoulder blades drawing together) for 2-3 seconds and then repeat 10 times.
5. Behind the Back Neck Stretch
How to do it
For this exercise, you need to stand straight. Then clasp your hands behind your lower back and next keeping your arms extended, slowly raise them behind you until you feel a nice stretch through the front of each shoulder and across your chest.
Hold for 30 seconds. Next, you need to flip your hands so that the palms face outward. This will give you a deeper stretch, but it requires a lot of flexibility. Then avoid bending forward, and don’t force the stretch and you should not feel any pain. You need to repeat 3 times.
6. Open Book Exercise
How to do it
You can start this exercise by lying on your side with your knees bent in front of your hips and hands over your ears, elbows pointing forward and then inhale, and reach the top elbow to the ceiling, as you move your head to look up to the elbow and next exhale and bring the top elbow down behind your body as far back as it will go.
If you can’t quite reach the floor you can place a pillow or other prop behind you. Next, you need to stay in this open position for a full inhale and exhale, relaxing your shoulders and then inhale again, and then exhale and return to starting position. Do 5 repetitions on each side.
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7. Prone Cobra Pose
How to do it
First, you need to lie face down on an exercise mat with your legs straight and arms against your sides and then start by raising your legs, chest, head, and arms off the ground and you need to raise them as high as comfortably possible.
Next, you need to rotate your arms so that your thumbs are sticking up toward the ceiling (arms are still behind you) and then hold this position for 60 seconds, and then slowly release. So, you need to repeat 10 times.
8. Doorway Stretch
How to do it
You should stand inside a doorway and bend your right arm at a 90-degree angle and then place your forearm against the doorframe. Next, you need to make a position the bent elbow at about shoulder height and you can just grab the doorframe with your hand as shown in the picture above. Then you need to rotate your chest to the left until you feel a nice stretch in the chest and front shoulder and then hold for 30 seconds and repeat with the opposite arm.
9. Straight Arm Wall Stretch
How to do it
You need to find a wall and flatten your arm all the way against the wall, with the arm parallel to the ground, and palm facing the wall and then you need to keep your shoulder pressed to the wall, and then slowly move your chest away from the wall so that your shoulders are perpendicular to the arm. So, you need to hold for 30-60 seconds and repeat on the other side. You can also do different angles with each arm as demonstrated in the video above.
Source: Train Hard Team