Neck and shoulder pain might creep up after you’ve been sitting at your desk for hours, chipping away at your daily activities. Or perhaps when you’ve been carrying your handbag on one side or taking calls by squeezing your phone between your shoulder and ear, which is actually not allowed according to OHS.
Temperature treatments have been widely used for many years to help relieve pain associated with the neck and shoulders, both in the form of direct heat or ice, and by way of heating, cooling gels, and creams. Heat causes capillaries to dilate, allowing more blood to reach the damaged area, which speeds up healing. For pain caused by muscles in spasm, heat can also help the muscle to relax. e to relax.
Whatever the reason for your tight neck and shoulders we’ve put together some exercises that can help ease the tension:
1. Neck rolls
Tilt your head to the right and slowly roll it down (chin to chest) and to the left. Then roll it to the right. Repeat 5 times in each direction. Only roll your head and neck sideways and forward — not to the back, since doing so increases the pressure on your cervical spine.
2. Shoulder rolls
Starting in a standing, upright position, roll your shoulders up, then back, then down in a fluid motion. Repeat this movement about 10 times, and then reverse it, rolling forward about 10 times. Remember to keep your back relaxed.
3. Cow face pose
Reach your right arm straight up, bend your elbow, and let your hand fall behind your head. Move your left arm behind your back and bend the arm, letting the back of your left-hand rest against your right shoulder blade. Reach to grab your right fingertips with your left hand. Repeat on the other side.
Make it easier: If you can’t reach the fingertips of the opposite hand, use a towel to assist, creating a bit of tension by gently pulling on the towel in opposite directions.
4. Shoulder rotation
With your back to a wall, allow your shoulder blades to rest in a relaxed position and bring both elbows out to 90 degrees
Without moving your elbows, turn your right arm upward, so the back of your right hand touches the wall, and your left arm downward, so your left palm touches the wall.
Slowly keep switching for about 30 seconds, trying to keep your arms at 90 degrees throughout.
5. Standing wall stretch
Place both hands on a wall so they form a 90-degree angle to your body. Walk your feet back until your arms are straight, hinging forward at the hips. Keep your shoulder blades set back and avoiding rising them to your neck.
What not to do: Don’t push on the wall, and don’t allow your arms to raise up too high, to avoid a shoulder impingement.
6. Lower back hand clasp
Bring your hands behind your back, with your thumbs pointing down, and clasp your hands, touching palm to palm. Your hands should be about even with your low back. Slightly arch your upper back, opening your chest and allowing your shoulder blades to gently come together. Hold for 10 seconds.