Nowadays a lot of people across the globe complain about neck pains. Recent research shows that around 30-50% of middle-aged people will possibly go through neck pains within a period of one year. Furthermore, the reports also proclaim that somewhere around 1.7% to 11.5% of people would often state that their physical activities or movements are restricted due to neck pain and related issues.
On the other hand, the situation for your shoulders also doesn’t depict a healthy sign as shoulder pains are also considered as quite a common reason for people being disabled to perform their daily tasks. Primary care incidents reported for shoulder pains amount to as much as 14.7 per every thousand patients in a year.
This just goes to show just how tremendously problematic it has become for us to manage our everyday affairs without suffering at the same time. While common reasons attributed to such ailments include sedentary lifestyles and unhealthy diet, in this post we would like to share with you some great workouts that you can do to keep your neck and shoulder muscles healthy and relaxed. So let’s take a quick look at each one of them:
Table of Contents
Best Exercises for Your Neck Muscles
While it is strongly advised that you consider professional treatment for whiplash under severe circumstances the following exercises can help you overcome symptoms of stiffness in your neck during their infancy.
Neck Side Bend & Rotation
So simple that you might probably ask yourself why you didn’t try this on your own. Whether you are seated or standing simply start tilting your neck right as much as possible and hold this position for 10 seconds. After that, you should slowly roll your head counterclockwise. Now do the same with your left side. Once this cycle is completed again start with the same routine for your right side but follow this up with clockwise rotation now. Now do this for your left side as well.
Seated Clasping Neck Stretch
As the name implies, you need to be seated upright first. Now clasp your hands and bring both of your palms to the back of your head. Then gently start to press your head forward so that it starts to tilt towards your chest. When you reach a point where you cannot stretch any further, simply hold this position for 30 seconds. Now slowly lift your head up and release your hands.
Seated Heart Opener
Again you have to be seated but this time preferably on the floor with your knees bent and your foot touching your hips. Now gently lean back and let your palms rest on the floor behind you. Now using your palms and holding this position, start to lift your chest high. Remember to lower your head behind you as you do so. When you reach a spot where you cannot stretch any further, simply hold this position for 30 seconds. Now gently let go and stand, breath, walk a few paces, and try to relax. Continue and repeat this exercise whenever you feel like going another round.
Standing AWTUVI Exercise
Simply stand with your back against the wall. Let your spine touch the wall as well as your hands. Your shoulders, elbows, and wrist should be touching the wall. Create the letter ‘W’ with your arms, by simply bend your elbows and mirroring them with the other, so that two Vs make a W. now try making the following letters like a cheerleader would such as a T,U, V, I, and A. No wonder the big hint for this routine was in the name of the exercise itself.
Best Exercises to Relieve Should Pains
Stiff shoulders or shoulder locking are a bane with anyone dealing with indoor jobs where they have to sit on their desk for a prolonged period of time without performing any physical excursion as such. On the other hand with those assigned with an outdoor task, shoulder injuries can be really tough to deal with. The following exercises can help you find relief from shoulder pains in quite an effective manner.
Child’s Pose
Starting with a very basic maneuver, all you need to initiate this stance is by kneeling down on the floor keeping your knees wide than hip-distance but your feet together behind your back. Next up rest your belly on the things and bend forward with your arms extended. Touch the floor with your hands and let your forehead reach the floor. To deepen the stretch, simply press your chest and shoulders gently toward the ground. Hold this position for at least 30 seconds and then release it.
Quadruped Thoracic Rotation Stretch
For this, you need to start on all your four limbs on the ground, i.e. your palms on the floor and your knees touching the ground, similar to dads becoming a horse to give their children a piggyback ride. Keep your back as flat as possible. Now with one hand touch and hold the back of your head. Now holding this position, move your head left and right to as much extent as possible without letting go. Keep repeating this motion for at least 30 seconds and then repeat with the other hand.
Upper Trapezius Stretch
This might sound like we are putting you in a testing position that only gymnasts or ballet dancers can pull off, but we assure this should have been on the very taop of our list not only because it is simple but also quite effective. All you need to do is stand tall and put one of your hands behind your lower back so that the back of your palm is touching your back between your shoulder blades or anywhere near them. Now take your other hand and place it on the opposite side of your head. Lastly, keep on looking straight and pull your head toward the shoulder until you feel your neck stretching. Hold this for at least 30 seconds and then repeat the process with the other side.
We hope this post was able to offer you some great insights regarding how you can find relief from pain occurring in your neck and shoulder regions. However, we strongly recommend that for more serious matters that you consult the right doctors or physicians and never delay corrective measures such as treatments for your body pains. For more questions and queries please feel free to let us know of your feedback in the comment section below.
