Shoulder and neck exercises can help you improve shoulder and neck pain

Shoulder and neck pain is a common problem among the people in our country. Everyone from the elderly in their forties to teenagers will suffer from shoulder and neck pain. This is mainly because people’s lifestyles now are very different from before. Many teenagers usually lower their heads to play with their mobile phones, which increases the burden on their shoulders and neck, thus causing shoulder and neck pain. In order to improve this situation, I hope that all friends can learn some shoulder and neck exercises, which can effectively improve shoulder and neck pain.

Smart all around

Action essentials: Stand with your feet shoulder-width apart and your hands on your hips. Slowly move your head forward, backward, left and right to the maximum extent you can bear, and then return to the original position.

Effect: stretch the neck muscles and ligaments, increase the flexibility and agility of the neck.

Competitiveness

Action essentials: Stand with your feet shoulder-width apart. Make maximum circular motion of shoulders from front to back and from back to front; then cross your hands and hold your head, push your hands forward, and at the same time push your head backward to make a resistive motion; hold your head with both hands, abduct your shoulders, and point your elbows to both sides. First, turn to the left, keep your left elbow as still as possible, look at the tip of your left elbow, and at the same time, bring your right arm inward to help your head and neck turn to the left, and bring the tip of your right elbow as close to the left elbow as possible. Pause for a moment and then return to the original position; repeat the same movements on the right side.

Effect: Shoulder circles can enhance the strength and flexibility of the muscles and ligaments around the shoulders; the action of holding the head and turning the neck can stretch the small joints of the cervical spine and the deep muscles.

Shoulder interaction

Action essentials: Stand with your feet shoulder-width apart. Stretch your arms forward, bring your arms back and slowly squeeze your back as if rowing, stretch your arms to the side, and then lower your arms; stretch your arms to the side, cross your arms and hug your shoulders, keep your chest as tucked in as possible, stretch your back muscles as much as possible, stretch your arms to the side, and then lower your arms.

Efficacy: Shoulder and back interaction can enhance the strength and coordination of the arms, shoulder and back muscles and ligaments.

Single foot dorsiflexion

Key points of the action: Stand with one leg independent and the other leg extended backwards, at the same time raise both hands to do the backward extension movement, press back to the maximum and then return to the original position; then switch to the other side and do the same action. Turn the body to the left while raising both hands and stretching them backwards. After stretching them to the maximum, return to the original position. Repeat the same movement to the right.

Effect: Single-foot dorsiflexion can stretch the muscles and ligaments of the back and increase the flexibility of the neck, shoulders and back.

I believe your shoulder and neck pain will be improved by following the above-mentioned shoulder and neck exercises. In order to avoid shoulder and neck pain, I hope that you can change your sitting posture. Correct sitting posture is the first principle for preventing shoulder and neck pain. The second is to pay attention to avoid injuries to the shoulders and neck, especially when driving, pay attention to avoid emergency braking, which can reduce shoulder and neck injuries and avoid shoulder and neck pain.