Top 10 Neck and Shoulder Muscles Exercises for Pain Relief

Do you ever feel like your neck and shoulders are constantly tight and sore? Do you often wake up with a stiff neck and back pain? Does your pain worsen as your day progresses or when sitting at a computer or driving? Do you feel like your painful neck and shoulder muscles are holding you back from doing the things you love?

Notably, neck and shoulder muscles pain can be due to various reasons, such as poor posture, repetitive stress, and injuries. But, thankfully, you can tap into techniques like Upper Cervical Care and maintain a physically active lifestyle to relieve neck and shoulder pain. Here are some of the best exercises we encourage you to try: 

  1. Across-the-chest stretch

Bring your right arm across your chest and place your right hand on your left shoulder. Gently lean to the right side, feeling a stretch in your left shoulder. Hold for 30 seconds, then repeat on the other side.

  1. Neck release

Gently tuck your chin down towards your chest. You'll feel a stretch along the back of your neck. Hold for 30 seconds.

  1. Chest expansion

Start by standing with your arms at your sides, palms facing down. Slowly raise your arms overhead, keeping your elbows straight. Hold for 30 seconds, then slowly lower your arms back down.

  1. Eagle arms spinal rolls

Sit on the floor with your legs extended in front of you, then bring your arms out to the sides, parallel to the floor. Cross your elbows in front of your body, with your right arm on top of your left. Bend your elbows so that your forearms are resting on each other. Slowly roll your spine forward, bringing your elbows in towards your chest. Then, slowly roll your spine back, extending your arms to the sides. Repeat five times. 

  1. Seated twist

To do this, start by sitting on the floor with your legs extended in front of you. Cross your right leg over your left leg. Bring your right arm over your left leg and place your hand on the floor behind you. Gently twist your upper body to the right, bringing your left arm up towards the ceiling. Hold for 30 seconds, then repeat on the other side.

  1. Shoulder circles

Start by standing straight with your arms raised sideways and palms facing down. Slowly circle your arms forward five times, then circle your arms backward five times. Your neck and shoulder muscles will thank you later!

  1. Doorway shoulder stretch

On your doorway, stand with your arms at your sides. Place your hands on the shoulder-high door frame, with your fingers facing forward. Lean forward, keeping your back straight. Hold for 30 seconds, then straighten up.

  1. Downward dog pose

This is a popular yoga pose. Start on your hands and knees. Bring your hips up towards the ceiling so that your body forms an inverted V shape. Hold for 30 seconds, then slowly lower down to your hands and knees.

  1. Child's pose

This is another usual pose done in yoga practice. Get down on all fours and, slowly bring your hips back towards your heels and sit back on your heels. Bring your forehead down to the floor and extend your arms in front. Hold for 30 seconds to help soothe your neck and shoulder muscles.

  1. Thread the needle

Start on your hands and knees. Raise your right arm towards the ceiling, with your palm facing down. Lower your arm under your chest and over to the left side of your body, with your palm facing up. Hold for 30 seconds, then repeat on the other side.

Help Soothe Your Neck and Shoulder Muscles with Upper Cervical Care

The upper cervical spine is the top two vertebrae in your neck. These vertebrae support your head and neck and allow you to move your head freely. When these vertebrae are misaligned, it can put unnecessary pressure on the nerves and your neck and shoulder muscles, leading to pain.

Injuries, such as whiplash, repetitive physical stress, such as sitting at a computer all day, poor posture, and aging, can all influence upper cervical misalignment.

Upper Cervical Care is a gentle, non-invasive method that can help realign the upper cervical spine to relieve pain and improve overall health. You can supplement exercises with Upper Cervical Care for optimal healing. Reach out to an Upper Cervical Chiropractor today to know if this method can help you.

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The content and materials provided in this web site are for informational and educational purposes only and are not intended to supplement or comprise a medical diagnosis or other professional opinion, or to be used in lieu of a consultation with a physician or competent health care professional for medical diagnosis and/or treatment. All content and materials including research papers, case studies and testimonials summarizing patients' responses to care are intended for educational purposes only and do not imply a guarantee of benefit. Individual results may vary, depending upon several factors including age of the patient, severity of the condition, severity of the spinal injury, and duration of time the condition has been present.