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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.
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.
You can do do this while watching Youtube (or any online streaming services) on your ipad or your favourite shows on television, for example.
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.
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.
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.
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 :
To relieve the physical tension caused by office work, try these simple exercises while sitting at your desk.
1. Lean forward and place your elbows on the desk with your head centred over your shoulders, press your forehead into your palms, using your palms to resist the pressure of your head. Hold this position for 3 to 5 seconds, release and repeat 3 to 5 times.
2. Sit up straight and place yom palm on the back of your head with your elbows out to the sides. Press your head back into your palms as you use your palms to resist the pressure of your head. Hold for 3 to 5 seconds, release,then repeat 5 to 5 times.
3. Place your palms on the edge of your chair and press down into your hands, lifting your hips and bottom a few centimetres into the air. Hold for 5 seconds, lower and repeat 5 times for a great shoulder muscle strengthener.