Pain and stiffness in the neck often cause referred pain in the shoulder, notes the Patient UK website. Both conditions are commonly caused by a direct injury to the area or a trapped nerve and symptoms usually include limited range of movement and/or pain during movement and a tingling sensation that may travel down the arm into the fingers. Gentle exercises can help restore movement, but the Shoulder-Pain-Management website recommends that you ask your doctor or physical therapist for advice on the best rehabilitation exercises for your condition.
Head Nods for the Neck
According to the Physiotherapy Site, gentle exercises for the neck can improve movement and reduce symptoms of neck pain. However, they need to be done carefully as they can also exacerbate the problem. Start by sitting comfortably in a chair with your back straight and your shoulders back. Look directly ahead. Slowly drop your head forwards so your chin moves towards your chest and you are looking at the floor, then slowly raise it back to the start position. Repeating this exercise several times will stretch the back of your neck, which can become tense from maintaining an upright posture.
Side Neck Stretches
The Physiotherapy Site says this exercise is reasonably intense for the neck joints, so perform it gently and build up to it by doing the Head Nods first. Start by standing or sitting comfortably, with good posture and your head facing directly forward. Slowly tip your head to one side so your ear moves towards the top of your shoulder. Keep looking straight ahead and try not to throw your head back or forwards as you tilt. Slowly return to the start position then tilt to the other side.
Shoulder Stretch
Before doing any exercises for shoulder pain or stiffness, it's important to warm up to get the blood moving to the area, increase your muscles' flexibility and range of motion and reduce the risk of injury during your workout, says the Shoulder-Pain-Management website. A short run, brisk walk around the block, or five minutes on a stationary bike is all you need. You should also ensure your symptoms have reduced, and you experience no pain when moving your shoulder, before starting an exercise program. To gently stretch the shoulder muscles, clasp your hands behind your back at about buttock height, says The Stretching Institute website. Keep your arms straight and your palms facing upwards, then slowly raise your hands. The height to which you raise your arms is not as important as making sure you don't bend over as you lift. Keeping a straight back may mean that you only raise your arms a few inches at first, but don't force the stretch and don't bounce your arms as this can irritate damaged or sensitive shoulder muscles. Hold this stretch for up to 20 seconds, before lowering your arms and repeating the stretch several times.
Shoulder-strengthening Exercise
Strengthening the shoulder muscles will help prevent further injuries, says the Shoulder-Pain-Management website. Start with gentle strengthening exercises and gradually increase the degree of difficulty as your muscles get stronger. A good starter exercise involves standing facing an outward-pointing corner or in a door frame so you can bend your elbow and place your forearm along the wall. Keep your elbow tucked into your side and press your hand into the wall, first with your palm facing inwards and then with your palm facing outwards. Hold in each position for about 10 seconds and repeat several times on both arms.
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