Exercises against shoulder/neck tensions | Exercises against neck pain

Exercises against shoulder/neck tensions

1. exercise – “arm swinging” 2. exercise – “traffic light man” 3. exercise – “side lifting” 4. exercise – “shoulder circling” 5. exercise – “arm pendulum” 6. exercise – “propeller” 7. exercise – “rowing “Against neck tensions, the exercises listed above help to loosen the rhomboids, back extensor, latissimus and short neck muscles. In addition to stimulating the blood circulation of the direct neck muscles, the mobility of the shoulder joints is also extremely important. Since the M. Trapezius pulls from the head to the roof of the shoulder and down the back, the shoulder joint is naturally involved in the increased tone of the muscles.

Through final mobilizations, upwards to the side and back, the blood circulation can be stimulated and the tensions are reduced over a longer period of time. “Arm swinging” Swing one arm in front of you upwards in alternation. Your upper body remains relaxed and straight. Continue with the next exercise 2: “Traffic light man” exercises: For further exercises and information please refer to the article Exercises against shoulder and neck pain, mobilization exercises and stretching exercises.

  • Arms alternately swing upwards in a final degree
  • 1 arm up stretch the other arm to the side and change
  • Attach the Theraband under one foot and pull the opposite arm upwards and outwards
  • Circle shoulder
  • Swinging with water bottle with upper body slightly tilted forward
  • Circular movements of the shoulder with arms stretched out to the side with slow upward movement
  • Rowing (see above)

Exercises against lateral neck pain

1st Exercise – “Stretch Latflex Cervical” 2nd Exercise – “Stretch Flexion Cervical” 3rd Exercise – “Stretch Extension Cervical” In case of neck pain, the pain is often shifted to the side. The pain can be felt there because the trapezius muscle runs centrally and slightly to the side of the neck and moves towards the acromion. If there is hypertonus in the trapezius, pain may radiate along the entire course.

By mobilizing the shoulder and moving the head, the strong tension can decrease. Stretching the trapezius muscle can temporarily relieve the pain.

  • The shoulder is pressed down and the head tilted to the other side.

    Hold this position for 30 seconds.

  • If the pain is more lateral to the front, the pain can come from the sternocleidomastoid muscle. In addition to direct treatment by massage, this can be stretched from the same position as the trapezius muscle. The head is then placed in the neck only from the lateral inclination, held for 10 seconds and then the chin is moved diagonally to the chest and held again for 10 seconds.

“Lateral Stretch” Tilt your ear while sitting or standing to the respective shoulder with straight upper body.

Your gaze and chin are constantly straight forward. Press the opposite shoulder downwards so that you can feel the stretch there. Continue with the next exercise 2: “Stretching the back neck muscles” You will find more stretching and mobilization exercises in the articles:

  • How can I stretch the cervical spine best?
  • Stretching exercises
  • Mobilization Exercises
  • Cervical spine mobilization exercises

All articles in this series:

  1. Exercises against neck pain
  2. Exercises against neck tensions in the office
  3. Exercises against shoulder/neck tensions