Neck and shoulder pain are common symptoms for most people. The signs of our modern lifestyle reflect in our posture, with a head forward, slouching shoulders and rounded lower back. The human head weighs 10 to 12 lbs, similar to a bowling ball. Neck muscles are put under tremendous strain to try to bring the head back to its natural position directly above the shoulders, which are directly above the hips. The best exercises for neck and shoulder pain are those that bring the head and shoulders back and allow the neck muscles to relax.
Shoulder Blades Squeezes
Stand straight by a wall with your feet hip-width apart. Keep your heels, hips, shoulders and head touching the wall. Spread your arms 45 degrees away from your body and put the palms on the wall. Squeeze the shoulder blades together, without lifting your shoulders up. Hold the squeeze for one second, and relax. Repeat 15 times. For the second round, hang you head down, and let your chin touch the chest. Squeeze your shoulder blades 15 times without lifting the shoulders up.
Elbow Touches
Stand straight by a wall with your feet hip-width apart. Keep your heels, hips, shoulders and head touching the wall at all times. Curl your fingers into fists and put your knuckles on your temples, thumbs pointing down and elbows spread out wide. Move your elbows forward and touch them together in front of your face, then open them wide, touching the wall. Repeat 50 times and make sure that each repetition is of a good quality.
Chin Tucks
Stand straight with your shoulders back and your head aligned above the shoulders. Place your fingers on the chin and gently push it backward as far as possible. Do not tilt your head back or incline your face to the ceiling. The chin is tucked in horizontally. Hold the position for one second and relax the neck muscles. Repeat 20 times.
Head Tilts
Stand straight with your shoulders back. Slowly tilt your head forward until your chin touches the chest. Reverse the movement and slowly move your head far back. Do not force the movement, make it smooth and precise. Hold the position for two seconds and feel how the neck muscles are relaxing. Repeat 20 times.
Arm Circles
Stand straight with your feet hip-width apart, the shoulders back and the head above the shoulders. Lift your straight arms to the sides, shoulder-level high. Keep your palms facing down and perform 20 circles forward, in the direction of your thumbs. Make the circles about six inches in diameter. Then turn your hands palms up and perform another 20 circles backward. Follow your thumb again. Focus on a good quality for each circle, squeezing your shoulder blades together at all times.
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