Working through neck and shoulder pain
New research has shown that patients with neck and shoulder ailments will improve faster during their treatment when they simultaneously carry out an exercise programme.
Here are some suggestions of the type of exercise that can help neck and shoulder rehabilitation.
Tai-Chi/ Pilates/Yoga
In a review included 40 randomised controlled trials. “We found that low-load motor control exercises and classes like yoga, Pilates and tai chi are somewhat more effective than things such as stretching exercises,” Sterling says. Classes that have a strong focus on improving head, neck and shoulder posture can be highly beneficial in relieving neck and shoulder pain.
Other Activities
Swimming is a great activity to promote stability and strengthen the neck and shoulders. It might not be for everyone. “Swimming is certainly not for people with more severe or acute conditions.” Sitting and spending many hours in front of a computer are significant contributors to neck and shoulder pain. “Even just getting out of that position – walking, swimming, cycling or anything that gets you moving – can be enough to relieve the pain,” Sterling says. “It’s important the person enjoys it.”
The move - The chin nod
Lie down with a soft pillow under your neck. Flatten the back of the neck against the pillow very gently, nodding your head forward as if to say yes. You might feel the muscles at the back of your neck slowly extending but stop before you feel the front muscles hardening. It is really important for giving stability to the neck and supporting the neck by strengthening the muscles very close to the spine, at the front of the spine. Hold the nod position for five seconds, then return your head to the start position. Building up strength and endurance in this exercise is crucial, and the final goal should be 10 holds of 10 seconds.
Strengthening these muscles will definitely help those who are desk bound.