Lots of daily activities like sitting in front of the computer or scrolling through social media on your phone can cause unbearable neck and shoulder pain. Wrong body postures also add to this. Ignoring these pains can lead to spinal problems. So, the Fitness Garage team made this program just for you to help ease your neck and shoulder pain and stop it from getting worse.
Exercise one: Thread the Needle
How to do this exercise:
- Start with your arms and neck on the ground so your arms are under your shoulders and your knees under your hips.
- Raise your right arm up.
- Move your left arm along the floor.
- Keep moving until you feel a stretch in your left arm.
- Repeat this exercise on both sides.
- Repeat this exercise 20 times.
Second exercise: Neck Rolls
How to do this exercise:
- Sit with your back straight.
- Tilt your head, or lower it.
- Roll your head back.
- Then look up.
- Hold each position for 10 seconds.
- Repeat this exercise 15 times.
Third exercise: Cat-Cow
How to do this exercise:
- Place your hands on the floor right under your shoulders, and your knees under your hips.
- Keep your back flat and your neck aligned.
- Take a deep breath, arch your belly up, then arch it down.
- Open your shoulders.
- Repeat this exercise 15 times.
Exercise 4: Seated Forward Bend
How to do this exercise:
- Start by sitting down, extend your legs, and keep your arms straight.
- Try to feel the stretch in your spine.
- Keep breathing out and in.
- Hold this position for 20 seconds.
Exercise 5: Overhead Side Reach
How to do this exercise:
- Stand with your feet apart
- Raise your hands up to the sides of your body.
- Bend towards the left until you feel a stretch on the right side of your body, then switch to the other side.
- Hold each side for 30 seconds.
Exercise six: Seated Clasped Neck Stretch
How to do this exercise
- Sit on the floor with your back straight.
- Try to keep your chest up.
- Move your shoulders up and down.
- Raise your hand and place it on your head.
- Push the back of your head forward.
- Keep pressing for 30 seconds.
Exercise seven: Anterior Shoulder Stretch
How to do this exercise:
- Stand up, and tighten your body and arms by your side.
- Hold your hands behind your back.
- Lift your hands back as high as you can.
- You will feel some stretch in your shoulders.
- Repeat this exercise 15 times.
Exercise Eight: Shoulder Rolls
How to do this exercise:
- Stand straight with your hands at your sides.
- Lift your shoulders up, then push them forward to make circles with your shoulder muscles.
- Do 12 reps of this exercise.
Exercise 9: Towel Shoulder Rotation Stretch
How to do this exercise:
- Hold a long towel in your right hand.
- Bend your shoulder backward.
- Grab the towel at the bottom with your left hand.
- Wait a few seconds until you feel the stretch in your shoulder muscles.
Exercise 10: Wall Angels
How to do this exercise:
- Stand with your back straight and touching the wall.
- Place your arms by your sides.
- Raise your arms up, then lower them until they form a 90-degree angle.
- Lift your hands and lower them slowly, not quickly.
- Repeat this exercise 10 times.
