Exercises against tension in the shoulder and neck muscles

Various exercises can be used to relax the painful and tense shoulder and neck muscles. The exercises are easy to perform and should be used several times a day in short breaks. A simple exercise is shoulder circling.

Here, both shoulders are rotated simultaneously approx.Circle 20 times forward and then backward. The exercises can also be performed with a slight time offset between the right and left shoulder. If the upper shoulder-arm muscles are to be included more, the exercise can also be performed analogously as arm circles with outstretched arms.

Furthermore, stretching exercises can also have a pain-relieving effect. To do this, the hands are crossed at the back of the head and the chin is moved slightly towards the chest. The hands exert light pressure on the back of the head.

Lateral stretching, in which the head is tilted carefully towards the acromion with the ear in front, can also have a relaxing effect. If the head is tilted in the direction of the right shoulder roof, the right hand can exert pressure on the left side of the head and thus increase the stretching. In another stretching exercise, the right hand is placed on the left side of the chin and the head is carefully turned so that you look over the right shoulder. The exercise is then repeated in the opposite direction.

Taping for the treatment of shoulder neck pain

Tapes can be used to relieve joint and muscle pain. There is currently no scientific evidence of the benefits of tapes, but they are very popular with athletes. The elastic tape is said to support joints and regulate muscle tone.

The tapes are used, for example, in the shoulder bottleneck syndrome, but also for arthrosis, muscle tension and poor posture. The tapes are sold free of charge and can also be applied by the customer. However, since the success of the treatment depends on the correct application, the technique should be learned beforehand by a sports physician or physiotherapist.