Release Shoulder and Neck Pain with These 5 Highly Effective Exercises!

Your neck consists of vertebrae extending from the skull to the upper torso. Cervical disks are absorbing bone shock. Your neck’s bones, ligaments, and muscles support your head and enable movement. Any abnormalities, inflammation, or injury may cause pain or rigidity in the neck.Many people occasionally experience neck pain or stiffness. It is due to poor posture or overuse in many cases.

Neck pain is occasionally caused by fall injury, contact sports, or whiplash. Neck pain is not a serious condition most of the time and can be relieved within a couple of days.In some cases, however, neck pain may indicate serious injury or disease and require care from a doctor. If you have neck pain that lasts longer than a week, is severe, or is accompanied by other symptoms, seek immediate medical attention.

Shoulder and neck pain can be quite uncomfortable and the pain in this areas usually stems from:

Stress – It causes physical and mental tension in the body

Tech-Neck- A lot of us spend numerous hours staring at our TVs, PCs, or cellphones. This position weakens the neck flexors and stretches the neck extensors.

Reaching forward-Rounded shoulder posture is a result of chronic use of computers and phones

The following exercises can help you enhance the stability and mobility of the shoulders and the neck, reduce stress, and straighten the back muscles.

Thoracic Extension | 3-5 reps

Breath out and stretch the spine back while sitting on the floor and resting the mid back on a foam roller. The head needs to be supported with hands. Inhale, hold, and return to your initial position.

Open Book | 5 reps per side

Put your hands over your ears with the elbows pointing forward, while lying with one knee bent in the front. Open the top elbow while brething out to the back side. Then hold for a five seconds and return to your initial position.

Scapula Slide | 10-15 reps

The wrists need to be under the shoulders, the knees under the hips while standing on all four. Press firmly into the fingertips and the palms, while the elbows are straight. Slide the shoulder blades together, breath out, and return to the starting position.

Head Tilt | 2 min

Kneel and keep your head straight and the arms by the sides. Lower your left eat towards the left shoulder. Hold for a few seconds and do the same on the other side.

Shoulder Shrug | 10 reps

Kneel again, inhale and elevate the shoulders up. Breath out and return them down.

Neck Retractions | 6-8 reps

Now Start by lying on the back with the knees bent. Breath in and jut the chin towards the ceiling. The back of your head needs to remain on the floor. When breathing out, retract the chin.

Neck Roll | 3 circles per side

Start by kneeling or sitting down, lowering the left ear towards the left shoulder. Then, bring the chin towards your chest and your right ear towards the right shoulder. When you’re done, reverse the cycle.

Kneeling Arm Circle | 3-5 reps per arm

Face the palms in and the thumb forwards while being in the same initial position. Put your left arm up in the air and hold. Rotate the palm and circle the arm until it’s back down. Reverse the cycle.

Wing Span | 2 min

Sit down with your arms stretched directly out in line with the shoulders to the side. Stretch your arm towards your back and put it down. The other arm should down by your hip. Hold for five seconds and return to your initial position.

How to treat neck pain You doctor will do a physical examination and take your entire history of medicine. Be prepared to tell the specifics of your symptoms to your doctor. You should also let them know about all of your prescription and over – the-counter (OTC) medicines and supplements. Even if it seems unrelated, you should also let your doctor know of any recent injuries or accidents that you have had.

Neck pain treatment depends on the diagnosis. You may also need one or more of the following imaging studies and tests to help your doctor determine the cause of your neck pain in addition to a thorough history and physical examination by your doctor: Blood tests, X – ray CT scans, MRI scans electromyography that allows your doctor to check your muscle health and muscle control nerves, lumbar puncture (spinal tap)Your doctor may refer you to a specialist, depending on the results.

Medical care for neck pain may include: ice and heat therapy, exercise, stretching and physical therapy, pain medication, injections of corticosteroids, muscle relaxants, traction of the neck collar, antibiotics if infected.


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