4 Stretches to Relieve Sore Neck and Shoulder

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 want to share 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 a sore neck and shoulders. 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 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 really small movements that decrease the tension in the upper trapezius or upper neck area. Perform 1 set of 5 repetitions in a 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

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 1 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

Upper Body Soldier

Upper Body Soldier

This combines the chin tuck with moving your shoulders into a correct position. Donnalee is in the chin tuck position. She moves her arms back, tightening up her mid back area and then relaxes. Again, the chin and head should be in good position. Tighten up the mid-back 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. Perform 1 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 mid back area. Aim for a light stretch in the front of the shoulder.

#4 – Vertical Hanging Exercise

Vertical Hanging Exercise

Vertical Hanging Exercise

Find a door frame or something that you can hang from (monkey bar or a pull up bar). Reach up with your arms above your shoulders. Gradually increase the weight that you are putting through your shoulders. 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. Perform 1 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 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 click here to check out the Fix My Shoulder Pain program.

Take care!

Rick Kaselj, MS