Neck and Shoulder Pain – Relieve them with Simple Stretching Exercises

Neck and Shoulder Pain

Neck and shoulder pain can be caused because of multiple reasons. One of the main reasons is injury. However, now neck muscles stiffness is much more common but most people do not report any injury. The main reason is that people now have desk jobs that keep them sitting in the same posture. Apart from this, using a laptop and mobile all the time means you need to bend down a little and your adjusted posture will put a strain on your neck muscles as well as your shoulders. In most cases, age plays a very important role however, now with bad posture people of all ages are suffering from neck and shoulder pain.

With the help of this article, we will list down some simple stretching poses inspired by yoga that you can use. We will also list down some of the most basic stretching poses that you can try while working.

How to Diagnose the Problem Area through Stretching?

For diagnosing the strain, you need to start by adjusting your posture. Start by standing in front of the wall and then try to stretch both shoulders so they meet the wall from the end up to the end. Now, stretch full and adjust your buttock and your back according to the wall. You will feel that the stiffness in your muscles will make it difficult for you to maintain this posture for more than a few minutes. Now that you have determined the problem area, you can use this method as a simple progress tracker as well.

5 Stretches To Ease Neck And Shoulder Pain

Neck Stretch

Neck Stretch

This is a simple stretching technique that you can use when you are sitting in front of your TV or laptop or even when you are in the office. You need to lower down your head till your chin meets your chest. Now, gently move your neck to the right and push your shoulder all the way back. Keep this position locked for a minute and see how your neck feels relaxed. Now repeat the same on the other side and move it to the right.

Full Chest Stretch

Full Chest Stretch

This stretch will help you work on your neck, upper back all the way to your shoulders. You need to start by sitting on a chair. Now use your left arm and stretch it all the way to the right shoulder. This will feel like you are wearing a seatbelt. Now, stretch your shoulders back and move your neck all the way. Now move it back and hold this position for one minute at least. After one minute you will change the arm and repeat.

Back Hand Shake

Back Hand Shake Stretch

This exercise is very simple. You will simply lock your fingers at the back and extend your arm fully. In a few seconds, you will see that your shoulder will be fully stretched backward. Hold this position and repeat again in front.

Basic Ball and Socket Stretch

For this stretching technique, you have to start by moving your shoulder upwards and then rotate for 360 degrees. This will be a simple stretching that you can do anywhere at any time.

Back Yoga Stretch

Boat Pose Yoga

There are so many yoga poses that you can try. One of the best yoga poses for shoulder stretching is the boat pose. You will be rocking your torso and moving it back and forth.  


To sum it all up, there are so many different stretching methods you can try. Most people hold their nape and twist their necks till they feel their muscles relax. However, this is not a long-term solution. For a long-term impact, you need to adjust your posture so that you can make the most out of your limited time. At first, you can take help from a back cushion so you can support your spine all the way to your neck and shoulder. However, when you see progress, you need to shift to permanent adjustment on your neck and shoulder muscles.

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