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6 exercises to Ease Neck and Shoulder pain

August 29, 2017
6 exercises to ease neck and shoulder pain

6 exercises to Ease Neck and Shoulder pain

Most of us spend hours in front our computers and doing repetitive movements patterns in our daily life can cause strain on the neck and the shoulders. Stress, poor postures, sleeping in an awkward position and long-term stored tension can lead to a stiff neck and sore shoulders.

The Neck and Shoulders are one of my own problem areas and sometimes when I need to spend a little more time working with it, I do this programme. This little programme can help you increase the blood circulation and Ease up the the shoulder and neck area. This little programme takes approximately 15 minutes and it can help you ease your Neck and Shoulder pain.

As you go through the programme make sure that you are focusing on your breath, connecting the exercises to your breath.
  1. Connect to your breath. 3-5 min

Start by sitting in easy pose or on a chair with your both of your feet grounded into the floor and a straight but yet relaxed spine.
Alternatively you can do this lying down on your back.
Place one hand on your belly and one hand on the chest
Close your eyes if it feels comfortable. Start by noticing the sensations in your body and where your body is in contact with either the floor or the chair. Notice your head balancing on the top of your spine.
Notice your breath, where do you feel it (Stomach, chest, throat, nose) and notice if it´s deep or shallow. No judging just observe what is happening.
Slowly start deepening your breath. breathing all the way into the belly expanding it like a balloon on an in breath and empty completely on a outbreath.
Notice the small pause before you body is ready to take in a new breath.
Sit like this for 3-5 min. Noticing how your whole body expands on every breath creating space in your body.

6 exercises to ease neck and shoulder pain 6 exercises to ease neck and shoulder pain 6 exercises to Ease Neck and Shoulder pain IMG 0035 e1503930852337

 

  1. Shoulder raises
    Benefits: Softens and relieves tension around the shoulders and shoulder-blades and balances the Thyroid Gland.

Instructions:
Sitting in easy pose or on a chair. Keep your chin slightly in toward your throat so you have a long and relaxed neck (avoiding the chin to lift and shorten the back of the neck) Place your hands on your thighs.
Take a long deep breath in through your nose while lifting your shoulders high up toward your ears putting a pressure in towards the neck.
Breathe out through a relaxed mouth letting the shoulders drop down.
Repeat 10 times

6 exercises to ease neck and shoulder pain 6 exercises to Ease Neck and Shoulder pain 20170828 211323

 

  1. Shoulder circles
    Benefits: Relieves tension in the shoulders and upper back. Opens around the heart and balances the thyroid gland

Instructions:
Sitting in easy pose or on a chair. Keep your chin slightly in toward your throat so you have a long and relaxed neck (avoiding the chin to lift and shorten the back of the neck) Place your hands on your thighs.
Take a long deep breath in through your nose as you move your shoulders forward and up to your ears.
As you breath out move your shoulders back and down completing a full circle with each breath.
Continue for 1-3 minutes. Following your breath.

6 exercises to ease neck and shoulder pain 6 exercises to ease neck and shoulder pain 6 exercises to Ease Neck and Shoulder pain 20170828 211946

 

  1. The neck stairs
    Benefits: Relieves tension and Increases mobility in the neck

Instructions:

6 exercises to ease neck and shoulder pain 6 exercises to ease neck and shoulder pain 6 exercises to Ease Neck and Shoulder pain trap

Breathe out as you turn your head only 20 degrees
breathe in lifting your chin up slightly.
continuing imagining creating a staircase with your chin as you are tuning your head to the side.
stop where you feel the tension and take one more deep breath in and when you breathe out (through your mouth) melt gently a little further into the tension.
Come back to the middle and repeat to the opposite side.

Repeat 3 times to each side

 

 

  1. Cat Cow

     Benefits: Strengthens and stretches the spine and neck. Massages and stimulates the organs, ex Kidney and adrenal glands. Relieves stress and calms the mind

Instructions:

6 exercises to ease neck and shoulder pain 6 exercises to ease neck and shoulder pain 6 exercises to Ease Neck and Shoulder pain IMG 0045

Place your self in 4 points kneeling with a neutral spine. Your knees directly underneath your hips and arms underneath you shoulders. Letting the inside of your elbows turn toward the middle so you do not over stretch your elbows.
Take one full breath cycle in this position.
As you breathe in move your chest forward, while drawing your shoulder blades towards each other and presenting 6 exercises to ease neck and shoulder pain 6 exercises to ease neck and shoulder pain 6 exercises to Ease Neck and Shoulder pain IMG 0046your collar bones and your throat
Breathing out gently draw your belly to your spine, rounding your back
releasing the crown of the head and the tailbone to towards the floor.
Repeat 6-10 times

 

 

  1. Melting the Heart/Extended Puppy Pose
    Benefits: This pose stretches the spine, the shoulders, arms and upper back. And is great for anyone who holds tension in their shoulders and upper back area. If you hold a lot of tension in your shoulders and upper back this pose can be super challenging so breathe gently into your back and start by staying in the pose for 6 breaths – slowly working your way to increase the time.

Instructions:
place your self in 4 points kneeling with a neutral spine. Your knees directly underneath your hips and arms underneath you shoulders.
Slowly walk your hands out in front of you, lowering your chest toward your mat.
Keep your hips directly over your knees and your arms shoulder with apart. Release your forehead to the ground
Gently breathe into your back lengthening your spine in opposite directions
Stay in the position 5-10 deep breaths.
To get out of the pose gently lift your forehead and walk your hands back to your starting position

6 exercises to ease neck and shoulder pain 6 exercises to ease neck and shoulder pain 6 exercises to Ease Neck and Shoulder pain IMG 0047 e1503930885229

 

  1. Childspose
    Benefits: A deep restorative pose that helps relieving tension in the back, shoulders and chest while gently stretching the hips and ankles. Childspose Calms the mind and the body.

Instructions:
place your self in 4 points kneeling with a neutral spine. Bring your knees together and your buttocks towards your feet.
Breathe out and slowly bring your body over your thighs so that your forehead is touching the mat.
Rest your arms down by your sides – palms facing up. Close your eyes and breathe gently into your back and feel how your spine is stretching
The goal is to have your forehead touching the ground while your buttocks have contact with your heels. If you find that to hard you can modify this pose by placing a folded blanket between your thighs and your calves.

6 exercises to ease neck and shoulder pain 6 exercises to ease neck and shoulder pain 6 exercises to Ease Neck and Shoulder pain IMG 0048 e1503930916562

 

If you like this little programme and would like me to create more for your specific problem areas, please let me know in the comments below.
I have already created 7 exercises for better sleep which can help you ease into a deeper sleep.

Have a wonderful Tuesday

Love and curiosity,
K

 

 

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20 Comments

  • Reply donna August 29, 2017 at 12:25 pm

    Hi Kristine, Nice article.Your article opened my mind from believing in taking pain killer is the best way to kill the back pain.and shoulder pain. I have read somewhere an article that
    the common side effects of tramadol can often result in headaches, drowsiness, dizziness, or fatigue.Do you agree?

    • Reply thebalancingsoul September 9, 2017 at 8:05 pm

      Thank you 🙂 On an overall basis Im against takining painkillers if it can be avoided. But now and again it is the only way out. I am not familiar with tramadol, so I do not know about the specific side effects for those.

  • Reply Christer Holm August 30, 2017 at 7:12 am

    Nice page and nice tips for neck and shoulder pain

    • Reply thebalancingsoul August 30, 2017 at 8:57 pm

      Thank you 🙂

  • Reply lifeofwanderlusters August 30, 2017 at 1:17 pm

    This post it’s perfect for me. I have been suffering from neck and back pain these last two weeks. I will start implementing this movements today. Hope it works! thanks for sharing!

    • Reply thebalancingsoul August 30, 2017 at 9:00 pm

      Thank you – I hope it helps 🙂 – let me know how it goes.

  • Reply Theresa Marie Daily August 30, 2017 at 2:10 pm

    These are awesome tips! Yoga helps so much when it comes to neck & shoulder pain! I’m deffinetly going to try these out! (:

    • Reply thebalancingsoul August 30, 2017 at 9:00 pm

      Thank you 🙂

  • Reply Simone glenn August 30, 2017 at 3:03 pm

    I’ll definitely be trying out these exercises! My neck is always stiff!

    • Reply thebalancingsoul August 30, 2017 at 9:01 pm

      I hope it helps 🙂

  • Reply Darcee || The Bucket List Project Blog August 30, 2017 at 6:25 pm

    I needed this today! Thank you. My shoulders and neck have been killing me lately – too much computer time? I have pinned for future reference and am going to take a break to do these exercises.

    • Reply thebalancingsoul August 30, 2017 at 9:03 pm

      Thank you Darcee! Hope it helps, let me know how it goes. 15 min everyday should ease it up a little even though you write on your bucket list that you will never do yoga, some of these are from yoga – just so you know 🙂

  • Reply Martina August 30, 2017 at 9:10 pm

    These are really good exercises! I do them regularly!

    • Reply thebalancingsoul August 31, 2017 at 2:41 pm

      Good to hear 🙂

  • Reply Sofia Werlin - mammaliv & hälsoliv September 2, 2017 at 6:41 am

    Så bra inlägg 🙂

  • Reply coffeecatskimchi September 6, 2017 at 3:56 pm

    What a cool use of gifs, I love it! I have terrible neck pains regularly, I’ll try these out!

    • Reply thebalancingsoul September 7, 2017 at 8:58 am

      Thank you 🙂 Hope the exercises help

  • Reply Nadia September 7, 2017 at 12:01 pm

    This post couldn’t come at more perfect timing! I have been struggling with some back, neck and shoulder pain & these tips are so brilliant! Love the little snaps/videos as well. How did you create those? 🙂
    xox Nadia
    http://www.mielandmint.com

    • Reply thebalancingsoul September 9, 2017 at 8:00 pm

      Hi Nadia. Thank you – I hope the exercises will help you! -please let me know:-) I made the little snaps with a GIF app called GIF toaster. There are many apps out there and they are easy to make and fun to use. xx Kirstine

  • Reply Jennifer September 10, 2017 at 7:17 am

    Nice tips 😊

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