17 exercises to help get rid of pain in the neck and shoulders

If you are a long time sitting at the computer, pulling his head forward, or omit it, looking at smart phone, the muscles of the neck having a hard time. Constant stress causes stiffness and pain.

Layfhaker gathered exercisesYoga for chronic neck pain: a pilot randomized controlled clinical trial., Yoga for Chronic Neck Pain: A 12-Month Follow-Up to stretch and strengthen the neck, shoulders and chest, which will remove the pain and help to avoid them in the future.

When training does not help

This complex is not designed to treat specific disorders. If you have been diagnosed with low back pain, herniated discs or other diseases, the gym must appoint a physician.

What exercises to perform

The complex consists of two parts: a simple stretching exercises and muscle strengthening and safe postures of yoga.

Engage in at least three times a week, or even better, every day.

If there is pain, stop immediately. After the exercises stretch position should feel relaxed and soft.

How do stretching exercises and strengthening the muscles of the neck and shoulders

You will need a chair. Sit on the edge, straighten your back, straighten shoulders and lower. Do each exercise for 10-15 seconds.

1. Pan and tilt

Turn head the right to the chin was on the shoulder line. Fix, and then repeat the movement in the other direction.

Return to starting position, tilt your head and look at the floor. Pull the chin to the right, and then left - it will increase the tension of the neck muscles.

Take the starting position, and then pull the hands forward as if trying to get something. Feel the tension between the shoulder blades.

2. Chin to chest

Strongly tilt the head as if trying to reach his chin to his chest. Feel tension in the back of the neck and below, down to the blades.

Tilt your head again, but now Clasp your hands together in the lock and put them on top of the head, increasing the pressure. You can slightly rotate the chin to the right and to the left to shift the voltage.

3. Tension with drooping shoulders

lower the chin down diagonally to the right, at the same time stretch your left hand to the floor. Repeat on the other side.

4. semicircle head

Lower your chin to your right shoulder. Without raising his head, slowly move it to the left shoulder, draw a half circle like the chin on the chest. Repeat to the other side.

Do not throw back his head at the extremes: it creates an unnecessary burden on the cervical vertebrae. Do the exercise smoothly.

5. Sliding back and forth

Pull the chin forward as if it slides along the same line, then retract it.

6. movement of the shoulders

Pull shoulders forward, and then move them back and lift your elbows. Feel the stretch the pectoral muscles. Then lift your shoulders up as if trying to get up to his ears and then lower down.

7. Followed elbows

Arrange the elbows to the side, put his hands on her shoulders. rotate handsWe are trying to increase the amplitude.

8. stretching hands

Lower your arms and hands slightly forward so that they do not touch the body. Stretch your fingers to the floor, feel the tension in the shoulders and elbows.

Relax and turn your hands palm back. Again, pull them down, and then pull back without loosening the tension.

9. Strengthening the side of the neck muscles

Place the palm over the right ear. Half-heartedly push his hand on his head, trying to tilt it toward the opposite shoulder. Straining the neck muscles, to resist the pressure and keep your head in an upright position. Repeat the same on the left.

10. Strengthening the front of the neck

Clasp your hands together to the castle, put them on the forehead. Press lightly, trying to move the head back. Resisting pressure, hold a straight neck.

11. Strengthening the back of the neck

Clasp your hands together in the lock, put on his head and gently push. Resisting pressure, hold a straight neck.

12. Lowering hands with a towel

Take a towel's ends, pull it and move straight arms behind his head. Bend your elbows and try to bring them down. The lower will be the elbows, the better crick.

13. Translation hands behind his head

Take a towel's ends, pull it and move the arms straight up. Free upper body forward and straight away; his hands with a towel on his head.

How to do the exercises of yoga

Carefully observe the rules for the implementation and do not hold your breath. Maintain each position for 30 seconds.

1. Polunaklon forward abutment with the wall (simplified uttanasana)

Stand up straight on a distance of two feet from the wall facing her. Feet put on the hip width, that you feel comfortable. From this position, bend the hip and lean forward with a straight back up to an angle of 90 ° between the body and feet. Put your hands on the wall.

Try as much as possible to straighten and pull spine. Hold the position for 20-30 seconds.

2. Pose warrior II (virabhadrasana)

Stand with your feet, spread widely, socks feet send forward, raise your hands to the side, connect and straighten the fingers.

Expand the right foot at 90 ° to the right. Bend your right leg at the knee to a right angle, or close to, the left - move the back. Balance the weight between the two legs.

Tighten up the pelvis, pull back, shoulders slumped. Try to uncover the pelvis and chest. Repeat the pose on both sides.

3. Twisting (bharavadzhasana)

Sit on the floor, bend the right leg at the knee, get a lower leg outwards and place the heel near the pelvis. the left leg bend at the knee, left foot put on his right thigh.

Distribute weight between the two ischial bones, spine pull up. Place your right hand on your left knee and expand the body and head to the left, the left hand on the left sock. Repeat to the other side.

4. Pose child

Get on all fours, connect the foot, and then lower the hips to your heels. Lean forward, straighten your back straight and pull your hands in front of him, touch his forehead against the floor and relax completely in this position.