Neck and shoulder pain is a common condition caused by sitting for a long time, incorrect posture, or heavy carrying, easily leading to muscle strain, numbness and limited movement. According to the Mayo Clinic, persistent performance of stretching exercises and strengthening the cervical neck helps restore function, reduce pain and prevent chronic pain recurrence.
1. Chin Cline
How to do it: Sit or stand up straight, pull your chin back (a double chin formation), hold for 5 seconds and then relax.
Number of times: 10-15 times, 2-3 sets per day.
Effects: Stretch the muscles behind the neck, improve straight head posture, reduce pressure on the cervical vertebrae.
2. Lean your neck to the sides
How to do it: Keep your back straight, tilt your head to the right until you feel the stretch in your left neck, hold for 15-30 seconds. Repeat on the left side.
Number of times: 35 times on each side, 2 sets.
Effects: Stretch the sternum, reduce neck fatigue, increase range of motion.
3. Neck rotation
How to do it: turn your head from left to right slowly, holding each position for 5 seconds.
Number of times: 8-10 times per side, 2 sets.
Effects: Stretch the sternum and shoulders, improve neck flexibility.
4. Turning your shoulders
How to do it: Raise your shoulders, then rotate back 10 times, then switch directions.
Number of times: 23 sets per direction.
Effects: Reduces muscle tension, improves blood circulation, and relaxes the shoulders and neck.
5. Extend your chest through the door frame
How to do it: Stand in the middle of the door frame, place your arms on the frame at the shoulder level, step one foot forward, push your upper body through the door frame until you feel chest stretch. Hold for 2030 seconds.
Number of times: 23, 2 sets.
Effects: Balances strength between chest and back, reduces hunchback, and helps relieve neck and shoulder pain.
Notes when exercising
Warm up gently for 2-3 minutes before exercising.
Do not overexert yourself or do it in severe pain.
Do it regularly every day, combined with changing working posture and resting mid-hour.
If you have a lot of pain or show signs of numbness and weakness in your arms, you should consult a doctor or physical therapist.
