Reading emails at work. Turning your head to check traffic before crossing the street. Reaching up to grab your coffee mug from a high shelf. Neck and shoulder pain can make these and many more tasks you do daily more difficult.
It’s not like these two types of pain are unheard of, either; medical research shows that 70% of people will likely develop neck pain, shoulder pain or both in their lifetime. Treating neck and shoulder pain can be much easier if you seek help from a physical therapist. These specialists know many therapy techniques that can treat these types of pain, and one of the most useful of these techniques is therapeutic stretching exercises. Here are two stretches you can try if you’re dealing with neck and shoulder pain:
- Neck side bend and rotation
Tense muscles can cause neck and shoulder pain, but your physical therapist can show you therapeutic stretches that can help you stretch out tense muscles. Often, these stretches will target the upper trapezius muscle, which runs from your shoulders into your neck. One stretch that can help relieve tension in this muscle is the neck side bend and rotation stretch.
Steps to do the neck side bend and rotation stretch
- Stand or sit up straight with your head in good posture.
- Slowly tilt your head to the right until you feel a stretch on the left side of your neck and into your shoulder.
- Hold this stretch for about 10 seconds.
- After 10 seconds, slowly roll your head forward and then rotate it to the left.
- Stop when you feel a stretch on the right side of your neck and into your shoulder.
- Hold this stretch for about 10 seconds.
- Return your head to the upright position; then repeat these steps until you’ve done a total of three repetitions.
- Shoulder roll
The shoulder roll is another stretch that can help reduce your neck and shoulder pain. This exercise targets muscles ranging from your upper back to your neck, and targeting these muscles is great since all of them can contribute to shoulder or neck pain.
Steps to do the shoulder roll exercise
- Stand up straight with your head in good posture and your arms straight down at your sides.
- Pull your shoulder blades back as far as you can.
- Then, slowly roll both shoulders up toward your ears. Continue to let them roll forward as far as you can and then roll them back up to the starting position.
- Complete this about five times; then reverse the direction of the roll.
- Repeat the roll in the opposite direction another five times.
Learn more stretches for neck and shoulder pain at Border Therapy Services
Want to find more stretches for your neck and shoulder pain? Our team at Border Therapy Services can help; we can also go beyond stretches, too. Our physical therapists can perform a comprehensive assessment of your neck and shoulders to reveal the root cause of your pain. We can also build you a personalized therapy plan designed to reduce your pain and prevent its return.
Don’t have time to come to one of our clinics to see a therapist? No problem! Our team can save you driving time thanks to our at-home care and virtual therapy services.
Contact our team today for more information about our top-notch therapy services or to schedule an initial appointment.