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. Hold for a few 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 repeat 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
Start by lying on your 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 several seconds and return to your initial position.