Must-try Exercise for Neck and Shoulder Pain: Daily Exercise will Ensure Better Mobility

1. Must-try Exercise for Neck and Shoulder Pain: Daily Exercise will Ensure Better Mobility

2. Regardless of the cause, which could be leaning over a smartphone or could be sitting in front of a computer all day, or even minor to serious injury — stretching and strengthening exercises can help you for speedy improvement. If it’s an injury or you have been dealing with such pain for quite a while now, let’s say, more than a month, you must visit a specialist for neck and shoulder pain. Stretch first First things first: release the muscles in your pain area, which could be shoulder, neck, upper back, mid-back, or lower back with a nice stretch. Stretching helps reimpose and conserve resilience, boost the range of motion, and enhance blood flow — all of which can mitigate pain.

3. Neck side-bend and rotate • Stand or sit looking forward and then slope your neck to the right. You should feel the enlargement through your neck to your trap muscle • After about 10-12 seconds, steadily roll your head in an anti-clock direction and cease for 10 seconds when you come to your left shoulder • Finish the rotation by ending where you began and redo these steps moving in a clockwise direction • For effective shoulder pain relief, redo this order 2-3 times Shoulder roll • Stand with your arms inclined at both sides • Move your shoulders backward in a rotating motion, finishing 5 rotations, and then just do the opposite • Repeat this order 2-3 times.

4. Overhead arm reach • Sit in a chair, looking to your feet on the ground • Expand your right arm just above your head and try to reach to the left • Curve your torso till you feel the expansion in your right lat and shoulder • Come back to the first position • Redo 5 times and then follow the same protocol with your left arm Pec stretch • You’ll require a doorway to do this exercise • Come to the doorway and position your forearms on the doorframe • Ensure that your elbows are curved at a 90-degree angle • Let the weight of your body pitch forward minimally so that you observe an expansion in your chest and shoulders. • Hold the position for 10-12 seconds and let go  • Repeat thrice

5. Chair rotation • Sit sideways in an arm-free chair or stool  • Your right side must be leaning against the back of the chair or stool • Remain your legs stationary and spin your torso to the right, extending for the other side of the chair with your hands. • Control your upper body in the position, using your arms to expand deeper and deeper as your muscles feel relaxed • Hold the position for 10-12 seconds • Repeat thrice on each side

6. Cat cow • Put all fours with your neck impartial • Your palms must be put under your shoulders, while your knees must be kept under your hips • During the next inhalation, insert your pelvis and close out your mid back • Advance your navel to your spine and keep your head to relax your neck • After 3-5 seconds, exhale and go back to the impartial spine position • After that, turn your face to the sky, letting your back to descend toward the floor  • Hold for 3-5 seconds • Redo this sequence at least 5 times • Knee to chest • Lie on your back • Curve your left leg and bring it near your • Hold the position for 10 seconds and let go • Redo with your right leg • Do the exercise thrice • Source URL: https://painreliefclinicsg.wordpress.com/2020/10/05/must-try-exercise-for-neck-and-shoulder-pain-daily-exercise-will-ensure-better-mobility/

7. Contact Us The Pain Relief Clinic Addess: 350 Orchard Road #10-00 Shaw House Medical Suites @ Orchard Singapore 238 868 Phone No : +65 6732 2397 Website: https://www.painrelief.com.sg/