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4 Stretches to Relieve Sore Neck and Shoulder

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Filed Under (General) by Rick Kaselj



Good morning!

I am on my way to the airport and off to Denver to attend a health and fitness conference. I am making a quick trip to Denver to meet a network of health and fitness professionals from around the world. Some of the people that I will be reconnecting with are Shawna Kaminski and Robby Blanchard.

While I’m on the plane, I wanna send you the video and article below where I tackled a common issue that people suffer from after a long flight. A lot of people tend to fall asleep on a long flight and wake up with sore neck and shoulder. Here a few exercises that you can do to overcome the neck and shoulder soreness.

Enjoy!

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In today’s video, I will go through the best shoulder neck pain relief exercises.

BEST Shoulder Neck Pain Relief Exercises

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – Downward Punch


Downward Punch

Downward Punch

This works best if you a little bit of weight on your hands. You are punching down which leads to depressing of the shoulders as well as relaxing the shoulder and neck area.  You are doing a really small movement that decreases the tension in the upper trapezius or upper neck area. Perform 1 set of 5 repetitions in smooth controlled movement with light intensity. We are decreasing the tension in the upper trapezius in order to help with neck pain and shoulder pain. Punching down puts the shoulder into a better position.

#2 – Chin Tuck

Chin Tuck

Chin Tuck

You are dropping the chin and bringing it back. We are trying to line up the ear with the shoulder. As your heads go more forward, we get more tension in the upper trapezius area that leads to shoulder neck pain.  You bring the chin back to decrease the tension in the upper trapezius or upper neck area which helps with neck pain and shoulder pain. Perform 1 set of 5 repetitions in smooth controlled movement holding the end position for 2 seconds or even progress up to 5 seconds. The intensity should be light. This is a mobility exercise working and improving the movement in the neck. We are also working on decreasing the tension in the upper trapezius, upper neck area.  

#3 – Upper Body Soldier

Upper Body Soldier

Upper Body Soldier

This is a combination of chin tuck and moving your shoulders into a right position. Donnalee have gone through the chin tuck position. She moves her arms back, tighten up her mid back area and she will relax. Again, chin and head are in good position. Tightening up the mid-back area and opening up through the front of the shoulder.

We are working on putting the head into a good position which decreases the stress in the upper trapezius. We are also working on tightening up the mid-back and moving the shoulders into a good position which can help with the neck shoulder pain. Perform 1 set of 5 repetitions holding the end position for a second then progress on to about 5 seconds. The intensity should be light. This is a bodyweight exercise and we are looking at working on mobility in the neck. We are improving the movement in the neck, working on improving the position of the shoulder, working on strengthen that mid back area and we are looking for light stretch in the front of the shoulder.

#4 – Vertical Hanging Exercise

Vertical Hanging Exercise

Vertical Hanging Exercise

You need to find a door frame or something that you can hang from like a monkey bar or a pull up bar. You will reach up. Arms are over your shoulders. And then you will gradually increase the weight that you are putting through your shoulders. You are looking at getting a good stretch in your shoulders and in your neck area.

We are working on improving the flexibility in the shoulders, stretching out the shoulder, and also with the arms right over head. We are working on improving the posture or alignment. Perform 1 set of 5 repetitions working your way up to 15 seconds. The intensity should be light. This exercise is not for everyone else but a great exercise when it comes to shoulder neck pain.

Give these 4 best shoulder neck pain relief exercises a go! These exercises will definitely help your neck and shoulder pain.

If you want to eliminate your irritating shoulder pain once and for all, then check out the Fix My Shoulder Pain program here:
Fix My Shoulder Pain by Rick Kaselj

Take care!

Rick Kaselj, MS

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Comments posted (2)

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Hi Rick,

Can I continue my exercise and also do the shoulder neck pain excercise. Thanks
Pete

[Reply]

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Laramie Reply:

Hello Peter, I’m Laramie from EFI If you wish to continue your exercise, you may do so as well as the shoulder neck exercise as long as it relieves the pain.

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