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Exercises for neck & shoulder pain

by | 23 Jul 2021 | Uncategorized

Although uncomfortable, neck and shoulder pain is not usually a serious complaint and lasts for a matter of days, or a couple of weeks. If you’re experiencing neck pain that lasts beyond two weeks, it’s advisable to see a doctor. Mild to moderate neck pain is generally caused by one of four things: 

  • Sleeping awkwardly 
  • Bad posture, particularly prevalent in people that spend a long time sitting at a desk or computer 
  • A pinched nerve 
  • An acute injury, for example, whiplash caused by a minor car accident 

Neck pain treatment 

If you have neck pain, taking regular painkillers like paracetamol or ibuprofen will help to ease the initial symptoms. Using hot or cold packs will also help to ease any pain and stiffness but may only provide superficial relief. 

BioWaveGO offers long-lasting relief from neck pain. Our revolutionary pain blocking technology blocks pain at the nerve. Simply place the BioWaveGO electrodes over the affected area for one 30-minute treatment to provide neck pain relief for up to eight hours. 

Neck pain strengthening exercises 

To prevent stiffness and pain it’s important that you keep moving your neck, and the exercises below are a great motion prompt. They are strengthening exercises that can help you maintain improved posture, which may also reduce flare-ups of pain in future.  

Neck rotation 

  • Sit up straight with your shoulders relaxed. Look directly ahead. 
  • Slowly turn your head towards your left shoulder for as far as it’s comfortable – you might feel a stretch but should not feel pain. 
  • Hold this for 5 seconds and turn your head back to the front. 
  • Repeat this on your right side. 
  • Do the neck rotation three times on each side.  

Forwards and backwards nod 

  • You can do this exercise standing or seated, whichever is most comfortable. 
  • Look straight ahead with your head upright and your back straight. 
  • Lower your chin slowly towards your chest and hold it for 15 – 30 seconds. 
  • Take a couple of deep breaths and then slowly lift your head back up until it reaches your starting position. 
  • Tilt your chin back towards the ceiling so that the back of your head moves towards your back. 
  • Hold this for 10 seconds and then return to your starting position. 
  • Repeat the forwards and backwards nod three times.   

Neck stretch 

  • Sit upright and look straight ahead. 
  • Place your right hand on your left shoulder and use light pressure to hold the shoulder down. 
  • Slowly tilt your head to the right holding your shoulder down. Keep looking straight ahead. 
  • Hold the stretch for 5 seconds taking a couple of deep breaths. 
  • Bring your head back up to the centre and take your hand away. 
  • Now do the same with your left hand on your right shoulder. 
  • Repeat the exercise three times on each side. 

Shoulder Roll 

  • Stand up with your back straight, looking ahead. 
  • Raise your shoulders upwards and circle them forwards 5 times. 
  • Return to your start position, then circle your shoulders backwards 5 times. 

As a general rule, these neck strengthening exercises should be done every other day, so that your muscles have time to repair themselves. 

Yoga for neck pain 

Practising yoga can help you with neck pain as it will strengthen the muscles and help you to release any tension. It’s a natural way to improve motion and function in the muscles and to reduce any pain. The following poses will help you stretch and strengthen your neck: 

  • Cat pose 
  • Child’s pose 
  • Cow’s pose 
  • Sphinx pose 

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