Exercises to Relieve Neck & Shoulder Pain

Once beginning a task, many people don't notice the hours slipping away as they remain hunched over their desks engrossed in work. It is only when they look up or stand that they become aware of aching shoulder and neck muscles. While occasionally straining muscles may not cause much harm, repeated strains will. Serious physical problems can be avoided by scheduling time to do a few quick and easy muscle relaxing stretches.

Warm-Up

• Avoid performing stretches without first warming up. Remember that while many of the exercises can be performed while sitting, standing provides the added benefit of stretching the entire body. Perform all exercises with your back straight. Since posture tends to droop forward after sitting for long periods of time, do a few shoulder shrugs until you feel your shoulders relax. Rolling your shoulders also works well.

  If your neck feels cramped, warm up first with by tucking in your chin slightly and moving your neck back. If your neck has become accustomed to protruding forward, you will have to retrain your neck to recognize when it is in alignment with your spine. This can be done by taking your index finger and gently pushing your chin back. Hold five seconds. Repeat 15 times. Do this whenever you notice your neck moving forward.

Stretches

• Neck:
  --- Stand straight with your head and eyes facing forward. Slowly tilt your head back, as if looking up at the sky. Hold for 10 seconds. Bring your head back to its original position. Repeat the exercise 15 times.
  --- Stand straight with your head and eyes facing forward. Slowly turn your head to the right. Hold five seconds and then return your head to its original position. Repeat 15 times. Do the same exercise to the left.
  --- Stand straight with your head and eyes facing forward. Slowly tilt your head toward the right, aiming your ear toward your shoulder. Hold five seconds. Return your head to its original position. Repeat 15 times. Do the same exercise to the left.

  Shoulders:
  --- Stand straight with your head and eyes facing forward. Stretch your arms out as if reaching for something directly in front of you. Gently raise your arms. Your body will look like an "I." Hold five seconds. With your arms still overhead, pull your arms back. Hold five seconds. Repeat 15 times.
  --- Stand straight with your head and eyes facing forward. Stretch your arms out as if reaching for something directly in front of you. Bend your wrists so that your fingertips point toward the sky. Hold five seconds. Straighten your wrists. Repeat, alternating the bending and straightening of your wrists 15 times.
  --- To relax the area between your shoulder blades, stand straight with your head and eyes facing forward. Lift your arms above your head and bend your right elbow, placing your right hand between your shoulder blades. Take your left hand, place it on your bent elbow and gently pull the elbow down. Hold five seconds. Repeat 15 times. Do the same exercise with the opposite elbow.

Other Solutions

• In the 2004 article "Shoulder-Neck Strain Syndrome (SNSS)," Dr. John S. Gillick states, "Sleep position is probably the very most important behavioral condition that affects the vulnerability to and the onset and resolution to SNSS." Sleeping on the stomach puts the most strain on the neck and shoulders.
  Maintain good posture while standing, walking and sitting. When working at a desk, make sure the desk height, computer monitor level and mouse are comfortable, and sit in a chair with arms.