Subscribe
Good Relaxation Logo
No Result
View All Result
  • Home
  • Massage
  • Office
  • Sleep
  • Natural Therapy
  • About Us
  • Home
  • Massage
  • Office
  • Sleep
  • Natural Therapy
  • About Us
No Result
View All Result
Good Relaxation
No Result
View All Result
Home Office

10 Best Neck and Shoulder Pain Exercises and Stretches

admin by admin
August 9, 2022
in Office
0
neck and shoulder pain stretch and exercise
315
SHARES
2.4k
VIEWS
Share on FacebookShare on Twitter

Neck and shoulder strain is usually experienced by a lot of people especially those working long hours in front of the computer. It is usually brought about by poor posture, sleeping in the wrong position, working for long hours in the office and sudden jerking neck movements.

The common symptoms of neck and shoulder strain are the following:

  • Sharp pain in the neck and shoulders
  • Headache
  • Weakness
  • Numbness of the muscles in the neck and shoulder area
  • Change in the temperature of the said body parts.

It is of course important to consult a doctor whenever severe pain is felt on a particular part of the body. However, there are some relaxing exercises for the neck and shoulders that could be done to ease the pain.

Table of Contents

    • Related articles
    • How to stop headaches from computer screens?
    • How to handle deadline stress?
  • 10 Best Neck and Shoulder Pain Exercises and Stretches
    • 1. Self Massage
    • 2. Neck stretch
    • 3. Shoulder Shrugs
    • 4. Arm Stretches
    • 5. Shoulder Circles
    • 6. Forward Fold
    • 7. Static Back
    • 8. Legs up the Wall
    • 9. Body Twist
    • 10. Cobra Pose

Related articles

How to stop headaches from computer screens?

How to handle deadline stress?

10 Best Neck and Shoulder Pain Exercises and Stretches

1. Self Massage

Here is a great self-massage technique that helps you to relieve muscle tensions on the sides of the neck.
To see more videos about relaxing exercises for the neck and shoulders, check out Good Relaxation Videos.

2. Neck stretch

This is an exercise composed of multiple stretches. There are six actions in this exercise; Neck Flexion, Neck Extension, Left Lateral Flexion, Right Lateral Flexion, Left Rotation and Right Rotation.
In Neck Flexion, it involves the movement of the chin to the chest. Slowly lower the neck down to the chest and hold it down for 10-15 seconds. Neck Extension, on the other hand, is the opposite action of Neck Flexion. Lean your head back as far as you can.

In Right Lateral Flexion, slowly tilt the head to the right until your ear reaches the right shoulder. On the other hand, the Left Lateral Flexion would go the other direction. Slowly tilt your head to the left until your ear reaches the left shoulder.

In Right Rotation, rotate your head to the right until your chin reaches the right shoulder. In Left Rotation action, rotate your head to the left until your chin reaches the left shoulder.

You can use these relaxing exercises for neck and shoulders during office break as they would only entail 10-15 seconds per movement.

3. Shoulder Shrugs

As its name suggests, basically all you have to do is shrug your shoulders for 2-5 seconds. Repeat the action for at least 10 repetitions to achieve best results.
This movement relaxes and loosens the strained muscles of the shoulder and the neck. Just like the neck stretch, this type of exercise is perfect for those working in an office as it would not entail much time or even equipment.

4. Arm Stretches

Another one of those relaxing exercises for neck and shoulders is the arm stretches. Simply raise your hands and stretch it out as high as you can. Hold this position for at least 2-5 seconds. Repeat the action for at least 10 times to achieve best results. With this exercise, the muscles on the shoulders are loosened therefore lessening the tension.

5. Shoulder Circles

Raise your shoulders, move them in a circular motion, down and back up. Do the circular motion in reverse direction.

The aforementioned relaxing exercises for neck and shoulders are ideal for office employees while they are at work.

Below are the relaxing exercises for neck and shoulders that are recommended to be done at home as some of the actions would require lying down and other positions. Some of these exercises would also need equipment such as an exercise mat.

6. Forward Fold

For this exercise, stand on a mat with feet apart. Clasp your hands behind your back with your fingers intertwined with each other. Carefully bend forward. While bending forward, raise your hands towards the ceiling.

Hold this position for about 10-15 seconds. Just allow your head to hang low to loosen up the muscles of the neck and shoulder and decrease the tension in those parts of the body.
Slowly bend back to your original position and repeat the process three times.

7. Static Back

For this exercise, you need a mat and a chair or ottoman. Lie on your mat and place your legs on an ottoman or a chair, with your hips flat on the floor and lower legs parallel to the floor. Carefully place your arms on the floor with your palms facing upwards. Retain this position for around 10-15 minutes or as long as you can hold it.

8. Legs up the Wall

Another one of those relaxing exercises for neck and shoulders and back is Legs up the Wall exercise. This exercise would require you to have a mat. Here is the step-by-step instruction on how to take the legs up the wall pose correctly.

9. Body Twist

Lie on your mat with your back against the floor. Cross your right foot over your left foot. Simultaneously, bring your right arm over to the left. Hold this position for 5-10 seconds. Do the same process on the left side of your body. This exercise would relax the muscles not only on your neck and shoulder but also those of your entire back.

10. Cobra Pose

The Cobra Pose is another one of those relaxing exercises for neck and shoulders that you should do at home. Lie stomach flat on the floor. Place your arms at your sides and slowly push against the floor thus lifting your chest. As you do this, place your tongue on your mouth’s roof to stabilize the neck muscles. Hold this position for 30 seconds to a minute.

This exercise relaxes not only the muscles of the neck and the shoulders but it also stretches the spine and the other muscles of the back. It also brings forth a certain degree of tension on the arm muscles.
Finally, avoid future strain and pain on your neck and shoulders by allowing yourself to take a break every now and then. Also, refrain from using hard and multiple pillows at night. Always maintain a good posture whether sitting, standing or even lying down. When travelling, use a travel pillow to secure your neck.

Previous Post

How to relieve wrist pain from using mouse

Next Post

8 Pain-Relieving Hand Exercises For Computer Users

Related Posts

stop headache from computer screen
Office

How to stop headaches from computer screens?

July 21, 2022
how to handle deadline stress
Office

How to handle deadline stress?

July 26, 2022
prevent job search depression
Office

How To Prevent Job Search Depression

July 26, 2022
how to prevent hand pain from cell phone use
Office

How To Prevent Hand Pain From Cell Phone Use

July 26, 2022
how to relax at home after work
Office

How to relax at home after work?

July 26, 2022
Hand exercises from computer use
Office

8 Pain-Relieving Hand Exercises For Computer Users

July 26, 2022

Recommended

headaches after a nap

8 Ways to Avoid Headaches After a Nap

August 25, 2022
benefits of peppermint essential oil

8 Health Benefits of Peppermint Essential Oil

August 8, 2022

Popular Post

  • Food that relax your nerve

    Amazing Food That Relaxes Your Nerves

    358 shares
    Share 143 Tweet 90
  • 8 Health Benefits of Peppermint Essential Oil

    352 shares
    Share 141 Tweet 88
  • 10 Amazing Health Benefits of Coconut Water

    347 shares
    Share 139 Tweet 87
  • 7 Health Benefits of Lavender Essential Oil

    346 shares
    Share 138 Tweet 87
  • Amazing benefits of silence and solitude

    342 shares
    Share 137 Tweet 86

Subscribe to Newsletter

Be the first to get new relax tips from Good Relaxation.







© 2022 Copy Right by Good Relaxation Jsc.

  • About Us
  • Contact
  • Advertise
  • Privacy & Policy

No Result
View All Result
  • Home
  • Massage
  • Office
  • Sleep
  • Natural Therapy
  • About Us

© 2022 Copyright by Goodrelaxation