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6 Best Neck And Shoulder Exercises

6 Best Neck And Shoulder Exercises

Keng Yau Chan
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Home ยป Health ยป 6 Best Neck And Shoulder Exercises

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 ๐Ÿ˜‰ .
  • 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.

BONUS TIPS : HOW TO BUILD BUILDING NECK AND SHOULDER STRENGTH

 

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.

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Keng Yau Chan
Keng Yau Chan

Keng Yau is a Malaysian-based editor & writer for YesMyWellness.com. Fitness as a career wasn't always in his first choice and in fact, he was quite an obese lad before! However, after a major health scare, Keng Yau has decided to pursue a healthy lifestyle and solidify his commitment by completing Associate Degree of Applied Fitness from Australian College of Physical Education and is also an ACE Certified Group Fitness Instructor. He has worked for major fitness centres and often volunteers in public and community health initiatives.

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