5 Ways to Alleviate Shoulder & Neck Pain

Updated: Apr 14

Shoulder and neck pain can be debilitating, affecting your daily routine and making it hard to carry out even simple tasks. Many factors can contribute to this type of pain, including poor posture, muscle imbalances, or even a sedentary lifestyle.

Fortunately, there are corrective exercises that you can do to help alleviate shoulder and neck pain. Here are five exercises and stretches that you can do to relieve tension and improve your range of motion.

Alleviate Shoulder & Neck Pain

1. Shoulder Blade Squeezes

Shoulder blade squeezes are a great exercise to help alleviate shoulder and neck pain. To perform this exercise, sit or stand up straight with your arms at your sides. Slowly pull your shoulder blades back and down, squeezing them together as you do so. Hold for a few seconds, then release.

Repeat this exercise 10-15 times, making sure to keep your neck and shoulders relaxed throughout. This exercise can help improve your posture and alleviate shoulder and neck tension.

2. Wall Angels

Wall angels are another great exercise to help alleviate shoulder and neck pain. To perform this exercise, stand with your back against a wall, feet shoulder-width apart. Raise your arms, keeping them against the wall, and move them up and down as if making a snow angel.

Make sure to keep your shoulders down and relaxed, and avoid shrugging them up towards your ears. Repeat this exercise 10-15 times, making sure to breathe deeply as you do so.

3. Neck Stretches

Neck stretches can help alleviate tension and pain in your neck muscles. To perform this exercise, sit or stand up straight with relaxed shoulders. Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for a few seconds, then repeat on the other side.

You can also perform this exercise by gently pulling your head towards your shoulder with your hand. Repeat this exercise 5-10 times on each side, making sure to avoid any sudden movements or jerks.

4. Scapular Retraction

Scapular retraction can help strengthen your upper back muscles, which can alleviate tension and pain in your shoulders and neck. To perform this exercise, stand with your arms at your sides and your palms facing forward. Slowly pull your shoulder blades back and down, squeezing them together as you do so.

Hold for a few seconds, then release. Repeat this exercise 10-15 times, making sure to keep your neck and shoulders relaxed throughout.

5. Doorway Stretch

The doorway stretch can help stretch your chest muscles, which can alleviate tension and pain in your shoulders and neck. To perform this exercise, stand in a doorway with your arms at your sides. Place your hands on the sides of the doorway, and step forward with one foot.

Lean forward, feeling the stretch in your chest muscles. Hold for a few seconds, then repeat on the other side. Repeat this exercise 5-10 times on each side, making sure to avoid any sudden movements or jerks.

Shoulder and neck pain can be debilitating, but these corrective exercises can help alleviate tension and improve your range of motion. Make sure to perform these exercises regularly, and consult a healthcare professional if your pain persists or worsens. With consistent effort, you can relieve your shoulder and neck pain and improve your overall quality of life.

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