6 neck and shoulder pain exercises and stretches

To avoid neck pain, you just need to do these exercises that will relieve you completely in a few minutes.

neck and shoulder pain exercises and stretches

There are many reasons to suffer pain cramps in the neck, whether it is the posture we adopt when walking or sitting, excessive tension, making a wrong movement, sleeping in uncomfortable positions, carelessly exerting sudden force, there are many other possible causes.

Also – 7 Exercises to help strengthen and relieve neck pain

It is possible to relieve neck and shoulder pain with certain types of simple exercises and stretches that help relax the muscles.

Best exercises to relieve neck and shoulder pain

Exercise #1

neck and shoulder pain exercises and stretches

Turn your head to the left, then slowly lower your head until your chin rests on your shoulder. Hold the position for 2 seconds. Turn your head to the right in the same manner as before, and hold the position for 2 seconds.

Then urn the head to the left, bring it back and, stretching the neck as far as possible, turn it toward the right shoulder. Hold the position for 2 seconds.

Do it 15 repeats.

Exercise #2

neck and shoulder pain exercises and stretches

Rotate your head to the left, then slowly lower your head until your chin rests on your shoulder. Stay in this position for 2 seconds. Next, repeat this to the right.


Next, turn your head to the left, bring it back (stretching your neck as much as possible without hurting) and turn it toward your right shoulder.

Do this 10 repetitions.

Exercise #3

neck and shoulder pain exercises and stretches

Clasping your hands together at the nape of your neck, bring your head back with only the effort of your neck muscles, overcoming the resistance of your hands.

Tilt your head forward as far as you can, putting light pressure with your hands on the back of your neck.

Repeat 10 to 20 times.

Exercise #4

neck and shoulder pain exercises and stretches

Lean your right hand toward your temple on the same side. Overcoming the pressure of the hand, tilt your head forward as far as you can, putting pressure on the back of your neck with your hands. Repeat the same with the left hand for the left surface of the neck.

Perform 20 repetitions.

Exercise #5

neck and shoulder pain exercises and stretches

Put your left hand on top of your head. Slowly tilt your head toward your left shoulder as far as you can. Hold the position for 20 to 30 seconds. Repeat on the right side.

Perform 3 repeats.

Exercise #6

neck and shoulder pain exercises and stretches

Place your left hand on your head, slowly tilt it toward your left shoulder as far as you can without pain. Hold the position for 20-30 seconds. Repeat on the other side.

This stretches will help decrease your pain and make you stronger and more flexible so you can do the activities you enjoy with less pain and effort. Pick a time of day that works best for your daily exercise routine. If you have questions or concerns, please talk to your primary care physician or physical therapist.

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