When you suffer from neck and shoulder pain, you cannot concentrate on your work and it spoils your work efficiency. Neck and shoulder pain makes you stiff and tired. To get rid of this neck and shoulder pain, exercises can be helpful but prior to that, you should know what the main causes behind the pain are.

Main causes of suffering from neck and shoulder pain:

• Bad posture (Sitting and Standing)
• Sprain or Strain
• Reading continuously for hours
• Use of smartphones while lying
• Stress and tension
• Uncomfortable mattress
• Staying in the same position for long
• Carrying a heavy bag on the shoulder

The pain of the neck and shoulders can be relieved by doing these 8 simple and quick exercises –

Neck Rotation – Stand in a straight position or sit with back straight and then rotate your neck in a clockwise direction for 5 times. After that do it in an anti-clockwise direction 5 times. Do it for 5 minutes daily. You can do it in an upward and downward direction also.

Shoulder Roll – Stand in a straight position and then roll your shoulder backward direction in a circular motion. Do it 5 times and then in a forward direction in the same motion. Do it for 5 minutes regularly. 

Child’s Pose – Sit in a kneeling position, bring the forehead and palms to the floor in a relaxing position. You can repeat it 5 times in a day.

Thoracic Rotation – Sit on the knees and touch your palms to the floor. Then put one hand on your neck and twist your face and shoulder from the side of your folded hand. Hold it for 10 seconds then release. Do it 3 times a day.

Face Pull – Hold the rope with both hands. Stretch the rope and move in a backward direction. Pull towards your face and squeeze both shoulders. Stop for a second and then again start. Do it 8-10 times.

Scapular Squeeze – Stand in a straight position then squeeze your shoulder blades together and hold it for 5-10 seconds then release. Do it 5 times in a day. It gives strength to shoulders and helps to relax them.  

Pendulum Stretch – Put one hand on the table and second hand hanged down in the air. Then move your hanging hand in a circular motion for 10 times then do it with another hand. Do it 3 times a day.

Overhead Arm Reach – Stand in a straight position then lift your hands above your head and then stretch them. Do it 5 times in a day. 

These neck and shoulder exercises will not only help in reducing pain. It induces some other benefits also like:

• It helps to reduce stress and tension from your life.
• It helps to make your body postures correct.
• It helps to make you a good sleep.  
• It boosts up your energy.
• It makes you concentrate on your work.

So, these are some neck and shoulder exercises that will help to reduce your neck and shoulder pain along with stress and tension. We hope it will help you.

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