There are several ways to treat neck and shoulder tensions ranging from exercises to adopting the right sitting posture. In case you have to sit for long hours, neck and shoulder pain is inevitable. There are ways you can increase your neck and shoulder muscle strength to reduce the impact. Here are some easy ways to relieve frequent shoulder and neck pains.
Correct Sitting Posture
Bad posture plays a vital role in causing tension in the shoulder and neck regions. Therefore, you need to improve your sitting posture to avoid the nuisance. No matter what posture you’ve adopted to sit in front of your computer, they all put some amount of pressure on your neck and shoulder, but you can minimize it. To do, so you need to realign your head, neck, and shoulders. Keep your head gently heaving upwards and your head slowly drawing backwards. This posture will help you minimize tension on your neck and shoulders.
Increased Muscle Strength
Weak muscles can also contribute to neck and shoulder pain. The muscles responsible for causing neck and shoulder pain are latissimus dorsi, rhomboid, and trapezius. By strengthening these muscles you can reduce neck and shoulder pain. There are a number of ways where you can work out these muscles ranging from full-blown workouts to simple yoga poses. Consult a gymnasium trainer or search the Web to find out exercises/yoga poses best for lats, rhomboids, and traps. Here are 3 exercises that you can try right now:
Start with wrapping your right elbow under the left elbow. Continue doing so until your palms are in contact with each other. It can happen that while you’re new to the pose, your palms will not be able to meet. In that case, merely wrapping the elbows will do. Now, relax your shoulders and gently lift your elbows up. Thereafter, move your hands away from your face. Maintain the posture for about 45-60 seconds then repeat with the other side. To increase the impact of the pose, you need to move your chin towards your chest while widening your upper back slowly.
Be seated on your shins. Depending on your comfort level, touch your head with the floor and as near your knees as possible. Now, put your hands under your shoulders. Your hands should be stretched and touching the ground. While drawing in the chin towards your chest, gently lift the hips. You should feel a petite pressure on your head while rolling towards the back of your head. Doing this for 45-60 seconds will suffice.
Side Neck Stretch
Neck stretching exercises can help you relieve neck and shoulder tension. It’s easy to do a side neck stretch. First you need to be in a relaxed seating position. Now, slowly use your right arm to wrap around your lower back. Next, bring down your left ear towards the left shoulder. While doing this, keep your right shoulder in a relaxed position. As you gently stretch right side of the neck, continue dropping the right shoulder too. Stay put in the position for 45-60 seconds, and then repeat the exercise with the alternate side of your neck.
Appropriate Sleeping Position
Sleeping position plays an important role in relieving as well as adding more tension to the neck and shoulder pain. By adopting a proper sleep position, you allow the affected muscles to recover from all the stress and tension they undergo during the day. If you need to avoid neck and shoulder pain then you need to avoid sleeping on your tummy. Sleeping in this position puts your neck vertebrae under a considerable amount of strain. Alternatively, you can choose to sleep on your either side or on your back to avoid neck and shoulder pain. A comfortable mattress might also prove useful for relieving neck and shoulder pain.
These simple tricks will help you relieve neck and shoulder pain for sure. If you’re having intense neck pains then consult a physician ASAP.