5 Minutes Easy Workout Routine for Neck and Shoulder Pain Relief

Easy Workout Routine for Neck and Shoulder Pain Relief

Last updated on August 4th, 2021 at 12:31 pm

Do you want an easy workout routine for neck and shoulder pain relief?

If yes, then this post is just for you.

Neck and shoulder pain — now that’s a sure way to put a kink in your day.

You probably don’t notice it right away.

It might creep up after you’ve been sitting at your desk for hours, chipping away at your daily to-dos.

“The neck and upper back area hold a lot of tension,” says Karena Wu, a physical therapist, and owner of ActiveCare Physical Therapy In New York.

“The amount of time spent with forwarding head and shoulder posturing increases the stress on the soft tissue and joints in the area.”

In other words, sitting at a computer all day with our head and neck in the same position leaves us with tight, stiff, and sore shoulders.

And our jobs aren’t the only issue.

Stress can add to the problem.

Make yourself free for 5 minutes adding an easy workout routine for neck and shoulder pain relief and be relax.

Easy Workout Routine for Neck and Shoulder Pain Relief:

Shoulder Rolls :

From a position of proper alignment, roll shoulders up, then back, then down in a fluid motion.

Make circles with the shoulders, 10 times backward and 10 times forward.

Arm Circles :

Standing perpendicular to a wall, make big, slow circles with your arm.

Get as close to the wall as you can.

Repeat 10 times in each direction before turning the other way to rotate the opposite arm.

Maintain good posture throughout, especially when moving forward.

Do not slouch or round the back forward.

Neck Stretches :

Bend a right ear to the right shoulder.

Place right hand over the left temple and add a little extra pressure by gently pulling the head to the right.

The left hand can rest at your side, reach behind your back, or hold the bottom of a chair to increase the stretch.

Hold for 30 seconds. Repeat on the other side.

Reverse Prayer Pose :

Bring both hands behind the back and allow palms to come together in prayer, feeling shoulder blades open and keeping back straight.

To make this stretch easier, bring hands behind the back and hold the left elbow with a right hand and the right elbow with the left hand.

Back Forward Stretch :

In a seated position, fold your hands behind your head as if about to do a crunch. Curl forward, rounding out the back.

Conclusion :

These are recommended five-minute easy workout routines for neck and shoulder pain relief.

Not surprisingly, these exercises are best for professionals who find themselves cooped up in an office day in and day out, using computers and keyboards for extended periods of time.

Sitting in the same position for extended hours can really lock up and contract certain muscle groups.

These exercises can help to relieve it.

Please share it with your beloved ones who might find it helpful. It takes a few seconds to share.

Finally, let me know what do you think about these workout tips by leaving a quick comment below in the comment box.

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Easy Workout Routine for Neck and Shoulder Pain Relief FIC: Pixabay

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About the Author: Moumita Jana

Moumita is the Editor-in-Chief here at BlissLife. She is also the H.R. Head at Amazing Electronics. She loves to Cook and Travel the World in her leisure time.


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  1. It’s really a nice and helpful piece of info. I am satisfied that you shared this useful information with us. Please keep us informed like this.Thank you for sharing.

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  2. This 5 minutes easy workout routine for neck and shoulder pain relief will be a huge help. This would surely mean a lot. Thanks for sharing this one out.

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