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 want to share the video and article below, where I tackled a common issue that people suffer from after a long flight. Many people tend to fall asleep on a long flight and wake up with a sore neck and shoulders. Here a few exercises that you can do to overcome the neck and shoulder soreness.
CLICK HERE to watch the YouTube video.
I got Donnalee to demonstrate.
#1 – Downward Punch
This works best if you have a little bit of weight in your hands. You are punching down, which leads to a depressing of the shoulders as well as relaxing the shoulder and neck area. Use small movements that decrease the tension in the upper trapezius or upper neck area.
Perform one set of 5 repetitions in a smooth, controlled movement with light intensity. We are decreasing the tension in the upper trapezius to help with neck pain and shoulder pain. Punching down puts the shoulder into a better position.
#2 – Chin Tuck
Drop the chin and raise it back up. Try to line up the ear with the shoulder. As your head moves more forward, you experience more tension in the upper trapezius area, leading to shoulder and neck pain. 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 one set of 5 repetitions in smooth, controlled movement, holding the end position for 2 seconds and progressing 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
This combines the chin tuck with moving your shoulders into a correct position. Get into a chin-tuck position. Moves your arms back, tightening up your midback area, then relax. Again, the chin and head should be in a good position. Tighten up the midback area and open 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 neck and shoulder pain.
Upper Body Soldier
Perform one set of 5 repetitions, holding the end position for a second and progressing to about 5 seconds. The intensity should be light. This is a bodyweight exercise designed to improve mobility in the neck. We are improving the movement in the neck, working on improving the position of the shoulder and working on strengthening that midback area. Aim for a light stretch in the front of the shoulder.
#4 – Vertical Hanging Exercise
Find a door frame or something that you can hang from, such as a monkey bar or pull-up bar. Reach up with your arms above your shoulders. Increase the weight that you are putting through your shoulders gradually. Get a good stretch through your shoulders and neck area.
We are working on improving flexibility in the shoulders and stretching out the shoulder. Work on improving your posture or alignment.
Vertical Hanging Exercise
Perform one set of 5 repetitions, working your way up to 15 seconds. The intensity should be light. This exercise is not for everyone but can be a great exercise when it comes to shoulder and neck pain.
Give these four best shoulder and neck pain relief exercises a go. These exercises will definitely help your neck and shoulder pain.
Rick Kaselj, MS
If you want to eliminate your irritating shoulder pain once and for all, then click here to check out the Shoulder Pain Solved program.