Neck & Shoulder Pain Exercises

Neck exercises and shoulder pain relief exercises at home.

Shoulder Pain Relief. Neck and shoulder pain is common but severe, If you are experiencing neck and shoulder pain try this strengthening shoulder pain exercise to relieve your pain of shoulder and neck, Check out these easy and effective 10 Min daily exercise of shoulder pain and stretches to relieve neck and shoulder pain at home.

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Download the Shoulder and Neck pain exercise app for android Includes stretching Exercises and neck pain relief exercises for shoulder and neck pain.

Neck and shoulder pain is a common problem that can be caused by a variety of factors, including poor posture, muscle tension, and injuries. While there are many different ways to treat neck and shoulder pain, one of the most effective is to perform exercises that strengthen the muscles in the neck and shoulders.

This exercise program is designed to help relieve neck and shoulder pain by strengthening the muscles in the neck and shoulders. The exercises are simple to do and can be done at home.

Exercises

1. Neck Flexion and Extension

* Sit up straight with your shoulders relaxed and your head in a neutral position.

* Slowly bend your head forward until your chin touches your chest.

* Hold for 5 seconds, then slowly return to the starting position.

* Repeat 10-15 times.

2. Neck Lateral Flexion

* Sit up straight with your shoulders relaxed and your head in a neutral position.

* Slowly bend your head to the side until your ear touches your shoulder.

* Hold for 5 seconds, then slowly return to the starting position.

* Repeat 10-15 times on each side.

3. Neck Rotation

* Sit up straight with your shoulders relaxed and your head in a neutral position.

* Slowly rotate your head to the right until you feel a stretch in the left side of your neck.

* Hold for 5 seconds, then slowly rotate your head to the left until you feel a stretch in the right side of your neck.

* Repeat 10-15 times in each direction.

4. Shoulder Flexion

* Stand up straight with your feet shoulder-width apart.

* Raise your arms overhead until they are parallel to the ground.

* Slowly lower your arms back down to your sides.

* Repeat 10-15 times.

5. Shoulder Abduction

* Stand up straight with your feet shoulder-width apart.

* Raise your arms out to the sides until they are parallel to the ground.

* Slowly lower your arms back down to your sides.

* Repeat 10-15 times.

6. Shoulder External Rotation

* Stand up straight with your feet shoulder-width apart.

* Hold your arms out to the sides at shoulder height, with your elbows bent at 90 degrees.

* Slowly rotate your arms outward until your palms are facing forward.

* Hold for 5 seconds, then slowly return to the starting position.

* Repeat 10-15 times.

7. Shoulder Internal Rotation

* Stand up straight with your feet shoulder-width apart.

* Hold your arms out to the sides at shoulder height, with your elbows bent at 90 degrees.

* Slowly rotate your arms inward until your palms are facing backward.

* Hold for 5 seconds, then slowly return to the starting position.

* Repeat 10-15 times.

Frequency and Duration

These exercises should be performed 2-3 times per day. Each exercise should be performed for 10-15 repetitions.

Tips

* If you experience any pain during these exercises, stop and consult with a healthcare professional.

* Be sure to warm up before doing these exercises by performing 5-10 minutes of light cardio, such as walking or jogging.

* Cool down after doing these exercises by performing 5-10 minutes of stretching.