Exercise For Neck Pain: Simple Exercise For Pain In Neck and Shoulder

Exercise for neck pain

Exercise For Neck Pain: This pain can be very bothersome, even if it seems like a harmless symptom of a bad night or a long time in front of a computer. The stress they cause can become eternal suffering.

Fortunately, there are gentle and effective solutions.

However, you need to be careful and differentiate between simple and nervous tingling sensations – burning sensation that is sending muscles moving and blocked .

If you are in the latter case, do not hesitate to consult a doctor.

Exercise for Neck Pain:

But no worry! the following exercises will help you relieve pain. They help restore mobility and relaxation, which prevents further stretching of the muscles.

1. Appropriate Posture:

  • Sit on the ground with your feet in a butterfly. Your back should be as straight as possible and your shoulders relaxed.
  • If for any reason you feel uncomfortable, lean on the back of the chair.
  • Without changing your back posture, concentrate well: slowly inhale and exhale three times.
  • You need to feel the air supply oxygen to your chest until it comes out of your nostrils. Relax, this is the time to find the pain

2. Shoulder Extension:

  • Now straighten your neck
  • Gently pull your shoulders back. Maintain your posture without losing the pace of your breathing.
  • Repeat as much as you can. Inhale and exhale on each repetition

3. Rotation of the Neck:

  • It is recommended to practice the rotation of the neck in a standing position.
  • Hold the T control to the right again to breathe. Slowly twist your neck to the left
  • Do 3 repetitions, then do the same on the right side. Repeat the movement 2 times

4. Head Tilt:

  • To perform this exercise, gently tilt your head with your left hand until the ear touches the shoulder.
  • Hold for 15 seconds
  • Repeat the same gestures on the other side with your right hand. Do 7 repetitions on each side

Also read: How to Lose Neck Fat: 10 Best Ways to Lose Double Chin 

5. Head Down:

  • Again, help your hand, but this time tilt down and look at your shoes
  • Hold for 2 seconds
  • Repeat 15 times.

6. Go Back:

  • Tilt your head back and look at the sky. Keep your back straight while holding your breath.
  • and exhale.
  • Slowly turn your head to the left, slowly back to the center, and do the same for the right side.
  • Repeat the movement 15 times.

7. Handcuffs:

  • Keep your back straight. With your left hand, hold your right hand as if you were handcuffed-e.
  • and exhale slowly as you pull your hand to the right while tilting your head on the same side.
  • Hold for 10 seconds and repeat the same steps for the left side
  • Repeat 2 times for each side

8. Hands on the Head:

  • Look up with your back straight and place your hands on top of each other
  • Slightly straighten the neck, lift your head, inhale and lift your head left shoulder
  • Now exhale and lower your shoulder
  • Do the same for the right shoulder. 5 repetitions for each side are sufficient.
  • We encourage you to read our 3 treatments to help eliminate neck pain

9. Hands Behind the Neck:

  • Position your hands behind your neck. Extend your arms out to the side. Take a deep breath and raise your head as you look up
  • Hold this position for 10 seconds and exhale as you lower your head.
  • Close your arms and let your elbows touch.
  • After 10 seconds of position, separate your elbows again.
  • Inhale, lift your head, and repeat. Do 7 repetitions


  • Check if your mattress is firm
  • If you have to carry something heavy, take precautions
  • Avoid sleeping on your stomach as it will damage the vertebrae.
  • Avoid pillows that are too thick
  • Remember to keep a straight posture
  • Practice regular physical activity to relieve stress and keep your muscles moving.
  • Don’t stay in the same position for too long: if you stand or sit for long periods of time, move frequently and stretch your muscles.
  • Note: Remember that these exercises are based on general medical advice. If your pain is persistent or intense, it is best to consult a specialist. Don’t put your body to the test

5 Aspects of Peck pain That You Need to Consider;

We are giving you 5 pieces of information that will be useful in fighting your neck pain, in order to find a good quality of life.


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