Are you bothered by pain in your neck and shoulders? You may be able to relieve that discomfort simply by exercising. Here are six simple exercises to help with your pain:
Shoulder blade pull
While seated, raise your arms to a 90 degree angle. Then, contract the muscles between your shoulder blades while keeping your arms and neck steady. This will strengthen your neck and shoulder muscles and help alleviate pain from an incorrect posture. Perform five times, for five to 10 seconds each time.
Upper back stretch
Stand with your feet shoulder length apart, knees slightly bent. With your arms straight in front of you, place your hands together in whatever way is most comfortable for you. Then, move your hands to the ground, bending from the upper back, almost like you are diving into a pool. Keep your chin tucked in against your chest. Drop your hands as low to the ground as you can and hold for however long is comfortable.
This exercise can be done while standing or sitting. Keep your arms stable by putting them on your hips if you are standing or on your desk or lap while sitting. Then, turn your head to either side and hold for 10 to 30 seconds. Alternate back and forth.
Lay down on your back with your knees bent and your feet flat on the floor. Then, lift your head up from the floor while keeping your shoulders firmly on the ground. Repeat lying on either side and on your stomach to stretch your neck's full range of motion.
Lunge with chest expansion
Stand with one foot forward and the other back. Bend both knees to get in a comfortable position where your front knee is directly above your ankle. Then, put your hands together behind your back, pushing your chest out, and bend forward. Contract the muscles between your shoulder blades for a better effect. Hold for 30 to 60 seconds and then switch feet and do it again.
Sit down with your feet flat on the ground and your hands resting on your lap. Then, shrug your shoulders up as far as they can go. Hold that position for two to three seconds. While still in the shrugging position, rotate your shoulders back and then return to the resting position. This is a simple exercise that will help both your neck and shoulders.
If you've been suffering from chronic neck and shoulder aches and are looking for some relief, schedule an appointment with a professional chiropractor right away.