6 Effective Exercises to Naturally Relieve Neck and Shoulder Pain

Neck and shoulder pain can be caused by poor posture, muscle tension or degenerative conditions, which destroy the structure and function of certain organs and tissues. Targeted exercises can help relieve pain by strengthening the muscles of your upper back, neck, and shoulders. Mobility (movement) exercises can also help release muscle tension and reduce chronic (long-term) muscle tension.

Combining mobility and strength exercises can help relieve your neck and shoulder pain. You can do them every day, either alongside your regular exercise routine or separately.

1. Lateral neck release

The lateral neck stretch helps relieve tension in the muscles along the neck and upper back. It specifically targets sternocleidomastoid musclewhich is important for head and neck movement, as well as other deep neck muscles that become tight due to poor posture, injury, stress or prolonged sitting.

Steps for lateral neck release include:

1. Sit in a chair facing forward with your back straight and shoulders relaxed.
2. Slowly tilt your head to one side, bringing your ear toward your shoulder; you can use your hand on the opposite side to gently pull your head further into the stretch.
3. Hold the stretch for 15 seconds, then slowly return to the starting position and repeat on the other side.
4. Repeat this three times on each side.

2. Side Rotation Stretch

Also known as an open book stretch, side rotation stretches facilitate movement of the thoracic spinethe middle part of the spine. It also helps target the muscles of the chest, shoulders, neck and upper back simultaneously, while stopping tightness.

Steps for the side rotation stretch include:

1. Place a pillow under your head and lie on your side with your knees bent at a 90-degree angle and your arms extended straight in front of you.
2. Following your hand with your eyes, rotate your upper arm back, keeping your lower body stable and knees together.
3. Open yourself as much as possible before you feel your knees wanting to separate; hold for a few seconds, then close
4. Repeat this several times on each side for several sets

3. Chin tuck

Chin tucks help improve posture by activating and stretching the muscles that support the cervical spine. They target the deep neck flexors and strengthen the muscles in the front of the neck, which can relieve discomfort.

Steps for chin tucks include:

1. Lie on the floor and tuck your chin toward your chest while pressing the back of your head against the floor.
2. Hold this position for 3 to 5 seconds, then slowly release
3. Repeat every hour, making sure to focus on creating a neutral spine

4. Floor slides

Floor slides help improve shoulder movement and strengthen the muscles around the shoulder blades. They help activate the muscles of the upper back and shoulders, promoting better posture and alignment.

Steps for floor sliders include:

1. Start on your back with your knees bent and your feet flat on the floor.
2. Place your arms on the floor, elbows bent at about a 90-degree angle, palms facing up.
3. Slowly slide your arms overhead while keeping your elbows and wrists touching the floor; It’s okay if you can’t fully touch the ground, as long as you stretch in the correct position
4. Raise your arms as far as you comfortably can and slowly slide your arms back to the starting position, repeat 10 to 15 times.

5. Crossed Arm Stretch

The transverse stretch mobilizes the muscles of the upper back and shoulders, helping to reduce tension that can contribute to poor posture or cause pain.

Steps for cross-body arm stretches include:

1. Stand with your feet shoulder-width apart and your back straight, and extend one arm straight in front of you.
2. Immediately bring the arm across your chest and gently bring the extended arm/shoulder closer to your body to enhance the stretch.
3. Hold for 10-20 seconds and switch

6. Child’s Pose with Raised Arms

This stretch enhances the feeling of a normal child’s pose by targeting the trapezius muscles (large triangular muscles of the neck and upper back), neck and latissimus dorsi muscles (broad, flat muscles that cover the lower back). The elevated position of this pose makes the stretch deeper, helping to release tightness and discomfort in these areas.

Steps for Child’s Pose with Raised Arms include:

1. Place a chair at arm’s length in front of you and kneel in front of the chair.
2. Lean forward, bringing your head between your arms, and place your palms flat on the seat of the chair.
3. Slowly sit up until your butt rests on your heels in a child’s pose.
4. Breathe in, hold and release after about 30 seconds

Regardless of the exercise, it’s important to stay aware of how you feel with each movement.

If an exercise causes pain and discomfort, your body is trying to signal that something is wrong. Check your form and make sure you are not compensating in any way. If you still feel discomfort after changing form, try a different exercise.

Pain can greatly affect your daily life, so it’s worth considering other factors to manage your symptoms.

You can improve your symptoms and overall health by making several lifestyle changes, such as:

• Get enough sleep: The quantity and quality of your sleep can affect your body’s inflammatory response and the intensity of pain you feel. Make sure you get enough, good quality sleep to help your body heal faster and reduce pain.
• Managing stress: High levels of cortisol, a hormone associated with stress, can make pain worse. Daily stress management exercises such as meditation, movement, or other well-established modalities can help.
• Eat a balanced diet: The amount of water you drink and your diet can affect your pain management. Make sure you drink plenty of water and eat a balanced diet rich in protein and micronutrients.

Neck and shoulder pain can slow you down, but targeted exercise and certain lifestyle changes, like stress management and hydration, can help improve your symptoms.

If you are experiencing a lot of pain, contact a healthcare professional for a proper diagnosis and personalized treatment options.