Whether the cause is bad sleep, bad posture or too much stress, neck and shoulder pain is among the most common everyday complaints.

And weak shoulders increase the stress on elbows and wrists. Regular stretching is a preventive measure, but neck and shoulder strengthening exercises may be even more effective.

Here are 6 of the most basic but effective exercises you can try out to ease your neck and shoulder pain.

1. SHRUG YOUR SHOULDERS

The action of lifting your shoulders up to your ears will strengthen your neck and shoulder muscles.

For a fuller workout, do 3 sets of 10 shrugs.

RETRACT YOUR SHOULDER BLADES

You can do do this while watching Youtube (or any online streaming services) on your ipad or your favourite shows on television, for example.

• Sit on the edge of your chair and lengthen your spine, as if trying to grow taller.
• Place your hands in your lap.
• Bring your shoulders as far back as you can, pinching your shoulder blades together.
• Hold for the length of those entire online video advertisement 😉 .
• Relax, then repeat once more during the course of the evening.

2. EVERY HOUR, DROP YOUR CHIN TO YOUR CHEST

Then roll your neck to the left, back, to the right and down again in a circular motion. Repeat 5 times, then switch direction, starting with a roll to the right.

3. THE TURTLE TURN

Whenever you spend more than 45 minutes driving a car, you can do the ‘turtle’ exercise, which works to counteract stress on the back of the neck.

• As you drive, pretend you’re a turtle retracting its head into its shell.
• Keeping your chin level, bring your head back, flattening the curve in the back of your neck.
• Hold for a count of 5, release, and repeat 10 times.

4. ROW, ROW ROW YOUR BOAT

Take your other half for a romantic jaunt on a lake or lagoon. As you row or paddle out onto the water, you will strengthen the area of your shoulders between the shoulder blades.

This is becasue when these muscles are weak, your shoulders slump forward.

5. EXERCISE YOUR ROTATOR CUFF

Your rotator cuff is a group of muscles and tendons that holds your shoulder joint in place.

Strengthening this area of this area of the body can do much to prevent shoulder problems in later life. You can do the following routines at home :

Exercise 1

• Stand with your elbows pressed into your waist and your upper arms close to your ribs, elbows bent at 90 degrees, and palms facing each other.
• Pull your shoulder blades together behind your back.
• Keeping your elbows touching your waist, open your hands slowly out to the side. You should feel the tension between your shoulder blades.
• Hold for a count of 5, bring your palms together, and repeat 10 times.

Exercise 2

• Stand with your feet under you, hips and your arms at your sides.
• Raise your arms out to the sides and forward at an angle of 45 degrees to your torso, as high as you can, with little fingers facing up.
• Keep your shoulders relaxed and away from your ears as you raise your arms.
• Lower, and repeat 10 to 20 times.