It has probably happened to you that after some activity, you feel fatigue and stiffness in your shoulder and neck area, which makes you worried and forces you to stop working. But there’s no need to worry anymore! In the following, Saednews has gathered a set of helpful exercises for you. Stay with us.
If any of the exercises cause significant neck or shoulder pain and radiate to your arms or chest, consult your doctor. These exercises are designed in a way that they can easily be performed at your workplace. To achieve better results, try to perform them several times a day. Corrective movements and exercises for neck pain are important for various reasons, including:
Improving neck muscle stiffness and pain
Strengthening neck muscles and endurance
Improving flexibility and fitness
Performing specific therapeutic exercises to strengthen neck muscles and increase the flexibility of neck ligaments and muscles is one of the most important therapeutic steps and may be considered the most crucial part of treating these conditions. It’s essential to start these exercises gradually. Strengthening muscles and increasing the flexibility of ligaments and muscles takes time. If the exercises are started too quickly or in high numbers, they may increase pain.
Exercise sessions start with stretching exercises, and after a while, strengthening exercises should be added to the stretching exercises. Neck exercises are divided into two main categories:
Stretching Exercises: These increase the flexibility of neck muscles and ligaments.
Strengthening Exercises: These strengthen neck muscles.
Power Exercises: These increase resistance to applied forces.
Some neck pain exercises include basic stretching exercises that can be done as follows:
While your shoulder muscles are relaxed, turn your head to one side and feel a stretch in your neck, ensuring your gaze is over your shoulder. Hold for 6 seconds, then repeat 3 times on each side.
Tilt your head forward so that your chin touches your chest. To intensify the stretch, gently apply pressure from behind your head with your fingers to make it bend further towards your chest. Hold for 6 seconds when you feel the stretch, then return to the starting position. Repeat 3 times.
Place the palm of your hand on your forehead (as in the previous step), but this time, press forward and try not to move your head or hand. Hold for 10 seconds, then repeat 3 times.
Place your hand beside your head, and this time, turn your head towards your shoulder as if you are trying to see the top of your shoulder, but do not move. Hold for 10 seconds, then repeat 3 times for each side.
Gently tilt your neck to the side and use your hand to apply light pressure to intensify the stretch. Hold for 6 seconds and return to the starting position. Repeat for both sides, 3 times each.
Place one hand on the side of your head and apply gentle pressure, but do not push it. Focus on this position for 10 seconds. Repeat 3 times for both sides.
Slowly tilt your head to the left so that your left ear touches your shoulder or gets as close as possible. You should feel a gentle stretch in the right side of your neck. Do not force the stretch, and avoid raising your shoulder. Keep your shoulders naturally relaxed. Hold for 5 to 10 seconds, then return to the initial position. Repeat 3 to 5 times. Perform the same movement for the right side.
Slowly tilt your head forward. Let your head’s weight bring it down while you feel a mild stretch in the back of your neck. Don’t overstretch. Hold for 5 to 10 seconds, then return to the starting position. Slowly allow your head to tilt backward. Then slowly open and close your mouth once. Hold this position for 5 to 10 seconds, then return to the initial position. Repeat the movement 3 to 5 times.
Slowly turn your head to the left until you feel a mild stretch in the right side of your neck. Hold for 5 to 10 seconds, then return to the starting position. Repeat 3 to 5 times. Do the same for the right side.
Slowly tilt your head backward without bending or turning your head in any direction, causing the skin beneath your chin to wrinkle (creating a "double chin"). Hold this position for 5 to 10 seconds, then return to the starting position. Repeat 3 to 5 times.
Place your left palm on the left side of your head and gently apply pressure. At the same time, push your head towards your hand without moving either. Hold this position for 5 to 10 seconds, then repeat 3 to 5 times for both sides.
Interlace your fingers and place your palms behind your head. Gently press your palms into your head. Simultaneously, push your head into your hands, ensuring neither your head nor hands move. Hold for 5 to 10 seconds, then repeat 3 to 5 times.
Place the palm of your right or left hand on your forehead and gently press. At the same time, push your head into your hand, ensuring neither your head nor your hand moves. Hold this position for 5 to 10 seconds, then repeat 3 to 5 times.
While your head is turned as far as you can to the right, place your left palm on your left cheek and apply gentle pressure. Hold this position for 5 to 10 seconds and repeat 3 to 5 times. Perform the same for the left side.
In these exercises, we try to increase the neck muscles’ strength by creating resistance against the force applied by the hands. Each exercise will last about 20 seconds. The amount of force applied to the neck and vice versa should be moderate.
In fact, we should prevent the neck from moving by applying pressure with our hands. For the last exercise, interlock your fingers and place your hands behind your head. Now try to move your elbows backward and bring them closer to the wall behind you.
Neck pain is a common occurrence, and many people who perform tasks involving neck bending experience it daily. In many cases, the cause of the pain is muscle fatigue due to weakness, leading to pain in the back of the neck and between the shoulder blades. In these cases, stretching movements, resistance exercises, and maintaining correct posture can reduce or even eliminate the pain and prevent future occurrences of these issues.
I hope you enjoyed the therapeutic exercise content and can share it with those who suffer from neck and shoulder pain. Also, to view more helpful content, you can visit the Sports World section of Saednews. Thank you so much for your continued support!
