3 effective exercises to relieve neck and shoulder pain

Sometimes stretching is an insufficient means of dealing with neck pain and shoulder pain. The exercises that will be described in this article have shown good results in combating this type of problem. All it takes is 10 minutes a day and an exercise band.

Equipment for the exercises

The shape of the elastic is irrelevant. You can use a tubular elastic, elastic band, bonded elastic. What is important is the resistance applied during the exercise. It should be close to failure (possibility of 2-3 more reps after the set is completed).

First exercise: rowing with elastic band

1. We step on the elastic with one or two feet.
2. Tilt the upper body (about 45% at the hip joints - you can also do it from a sitting position).
3. Pull the elastic by bringing the shoulder blades together and hold for 2 seconds in the end position.
4. When relaxing, we also relax the shoulder blades.

Second exercise: pullapart with elastic band

1. Lift the upper limbs at shoulder level and shoulder width.
2. Stretch the elastic by gathering the shoulder blades and hold for 2 seconds in the end position.
3. When relaxing we also relax the shoulder blades.

Third exercise: upright rowing with elastic band

1. We step on the elastic with one or two feet.
2. Pull the elastic up to shoulder level with elbows pointing out.
3. Relax to the starting position.

Frequency of performing the exercises

Exercises to deal with neck and upper back pain should be performed on 5 days of the week in 2 sets, which can be spread over the day. In the first weeks, choose a resistance to allow a higher number of repetitions (12-15). In the final weeks, a band with higher resistance is chosen to allow fewer reps (8-10). Within 2 months the pain should have ceased.

The goal with exercise is not to achieve a significant increase in strength, but to build greater tissue capacity and therefore reduce pain. Dose is of paramount importance. When pain increases the next day, the dose of performance should most likely be reduced - fewer reps or fewer sets.

For whom are these exercises suitable

Muscles work much better against weight or resistance. Band exercises create resistance that activates the neck muscles more effectively to strengthen, become more durable and keep the neck upright longer, which reduces tension and pain.

Exercises increase the strength of the rotator cuff muscles and those that contribute to shoulder joint stability. If you have shoulder pain with isolated movements, you will experience relief.

Practicing exercises with an elastic band helps to relax the neck and shoulder area, blood circulation in these parts of the body is improved and acts in the direction of reducing pain.

The proposed 3 elastic exercises are suitable in cases of:

• neck stiffness after a cold or incorrect sleeping position;
• pain experienced by people working at a desk;
• the presence of spikes in the neck;
• restoration of joint function;
• Bursitis;
• tendinitis;
• frozen shoulder;
• inflammations;
• nerve damage, etc.

The exercises can also be performed by anyone who does not experience neck pain but wants to correct their posture and avoid it.

We recommend that people with established problems, such as disc herniation and the like, see (our) professional physiotherapist who will prescribe appropriate exercises tailored to the condition.

Conclusion

These exercises for neck and upper back pain relief are one of many examples of effective therapeutic exercise.  They are not specific, but are a good choice because they are easy to learn and apply (you only need one elastic). Other exercises, favorite activities such as Pilates, yoga, etc. that break up a long sedentary lifestyle can also prove to be a good means of dealing with pain.