17 exercises to help relieve neck and shoulder pain

When exercise won't help

This complex is not designed to treat specific disorders. If you have been diagnosed with osteochondrosis, herniated discs or other diseases, a doctor should prescribe gymnastics.

If pain persists for several days, gets worse, or is accompanied by headaches, nausea, fever, or other symptoms, seek medical attention as soon as possible.

What exercises to do

The complex consists of two parts: simple stretching and muscle strengthening exercises and safe yoga asanas.

Exercise at least three times a week, and even better every day.

If pain occurs, stop immediately. After the exercise, the stretch area should feel relaxed and soft.

How to Stretch and Strengthen Your Neck and Shoulders

You will need a chair. Sit on the edge, straighten your back, lower and straighten your shoulders. Do each exercise for 10-15 seconds.

1. Turns and tilts

Turn your head to the right so that your chin is in line with your shoulder. Lock, and then repeat the movement in the other direction.

Return to the starting position, tilt your head and look at the floor. Pulling your chin to the right and then to the left will increase the tension in your neck muscles.

Take a starting position, and then stretch your arms forward, as if trying to reach something. Feel the stretch between your shoulder blades.

2. Chin to chest

Tilt your head strongly, as if trying to reach your chest with your chin. Feel the stretch at the back of your neck and down to the shoulder blades.

Tilt your head again, but now lock your hands together and place them on top of your head, increasing the pressure. You can twist your chin slightly to the right and left to offset the tension.

3. Stretching with a lowered shoulder

Pull your chin down diagonally to the right, while reaching out with your left hand toward the floor. Repeat on the other side.

4. Semicircle head

Lower your chin to your right shoulder. Without raising your head, slowly move it to your left shoulder, as if you were drawing a semicircle with your chin on your chest. Repeat on the other side.

Do not throw your head back at extreme points: this creates an unnecessary load on the cervical spine. Do the exercise smoothly.

5. Sliding back and forth

Pull your chin forward as if it were sliding in one line, then pull it in.

6. Shoulder movements

Bring your shoulders forward, and then pull them back and raise your elbows. Feel the stretch in your pectoral muscles. After that, lift your shoulders up, as if trying to reach your ears, and then lower it down.

7. Circles with elbows

Spread your elbows out to the sides, place your palms on your shoulders. Rotate your arms, trying to increase the amplitude.

8. Stretching the arms

Lower and slightly spread your hands, palms forward, so that they do not touch the body. Stretch your fingers to the floor, feel the stretch in your shoulders and elbows.

Relax and turn your hands with your palms back. Pull them down again and then pull them back without releasing the tension.

9. Strengthening the lateral muscles of the neck

Place your palm over your right ear. Press your hand halfway down on your head, trying to tilt it towards the opposite shoulder. While contracting your neck muscles, resist the pressure and keep your head straight. Repeat the same on the left.

10. Strengthening the front of the neck

Clasp your hands in the lock, put them on your forehead. Press lightly trying to move your head back. Resist the pressure and keep your neck straight.

11. Strengthening the back of the neck

Clasp your hands together, put them on the back of your head and press lightly. Resist the pressure and keep your neck straight.

12. Dropping hands with a towel

Take a towel by the ends, pull it and place your straight arms behind your head. Bend your elbows and try to lower them. The lower the elbows are, the better the muscles will stretch.

13. Transfer of hands behind the head

Take the ends of the towel, pull it tight and move your straight arms up. Bring the upper part of the body forward and take your straight arms with a towel further behind your head.

How to do yoga exercises

Follow the rules carefully and do not hold your breath. Maintain each pose for 30 seconds.

1. Half tilt forward with emphasis on the wall (simplified uttanasana)

Stand straight two steps from the wall facing it. Place your feet hip-width apart so that you feel comfortable. From this position, bend at the hip joint and bend forward with a straight back to a 90 ° angle between the body and the legs. Place your hands on the wall.

Try to straighten and stretch your spine as much as possible. Hold the pose for 20-30 seconds.

2. Warrior Pose II (virabhadrasana)

Stand straight, spread your legs wide, point the toes of your feet forward, raise your arms to the sides, connect and straighten your fingers.

Expand your right foot 90 ° to the right. Bend your right leg at the knee to a right angle or close to that, and move your left leg back. Distribute your weight between your two legs.

Twist your pelvis, stretch your back, lower your shoulders. Try to open your pelvis and chest. Repeat the pose on both sides.

3. Twisting (bharavajasana)

Sit on the floor, bend your right leg at the knee, turn your shin outward and place your heel next to your pelvis. Bend your left leg at the knee, place your left foot on your right thigh.

Distribute the weight between the two ischial bones, pull the spine up. Place your right hand on your left knee and turn your body and head to the left, with your left hand grab the left toe. Repeat on the other side.

4. Child's pose

Get on all fours, bring your feet together, and then lower your pelvis to your heels. Lean forward, straighten your back and stretch your arms straight in front of you, touch your forehead to the floor and completely relax in this position.