Must-try Exercise for Neck and Shoulder Pain: Daily Exercise will Ensure Better Mobility

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Must-try Exercise for Neck and Shoulder Pain
Daily Exercise will Ensure Better Mobility
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Regardless of the cause, which could be leaning
over a smartphone or could be sitting in front of
a computer all day, or even minor to serious
injury stretching and strengthening exercises
can help you for speedy improvement. If its an
injury or you have been dealing with such pain
for quite a while now, lets say, more than a
month, you must visit a specialist for neck and
shoulder pain. Stretch first First things
first release the muscles in your pain area,
which could be shoulder, neck, upper back,
mid-back, or lower back with a nice
stretch. Stretching helps reimpose and conserve
resilience, boost the range of motion, and
enhance blood flow all of which can mitigate
pain.
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• Neck side-bend and rotate
• Stand or sit looking forward and then slope your
  neck to the right. You should feel the
  enlargement through your neck to your trap muscle
• After about 10-12 seconds, steadily roll your
  head in an anti-clock direction and cease for 10
  seconds when you come to your left shoulder
• Finish the rotation by ending where you began and
  redo these steps moving in a clockwise direction
• For effective shoulder pain relief, redo this
  order 2-3 times
• Shoulder roll
• Stand with your arms inclined at both sides
• Move your shoulders backward in a rotating
  motion, finishing 5 rotations, and then just do
  the opposite
• Repeat this order 2-3 times.

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• Overhead arm reach
• Sit in a chair, looking to your feet on the
  ground
• Expand your right arm just above your head and
  try to reach to the left
• Curve your torso till you feel the expansion in
  your right lat and shoulder
• Come back to the first position
• Redo 5 times and then follow the same protocol
  with your left arm
• Pec stretch
• Youll require a doorway to do this exercise
• Come to the doorway and position your forearms on
  the doorframe
• Ensure that your elbows are curved at a 90-degree
  angle
• Let the weight of your body pitch forward
  minimally so that you observe an expansion in
  your chest and shoulders.
• Hold the position for 10-12 seconds and let go 
• Repeat thrice

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• Chair rotation
• Sit sideways in an arm-free chair or stool 
• Your right side must be leaning against the back
  of the chair or stool
• Remain your legs stationary and spin your torso
  to the right, extending for the other side of the
  chair with your hands.
• Control your upper body in the position, using
  your arms to expand deeper and deeper as your
  muscles feel relaxed
• Hold the position for 10-12 seconds
• Repeat thrice on each side

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• Cat cow
• Put all fours with your neck impartial
• Your palms must be put under your shoulders,
  while your knees must be kept under your hips
• During the next inhalation, insert your pelvis
  and close out your mid back
• Advance your navel to your spine and keep your
  head to relax your neck
• After 3-5 seconds, exhale and go back to the
  impartial spine position
• After that, turn your face to the sky, letting
  your back to descend toward the floor 
• Hold for 3-5 seconds
• Redo this sequence at least 5 times
• Knee to chest
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• Lie on your back
• Curve your left leg and bring it near your
• Hold the position for 10 seconds and let go
• Redo with your right leg
• Do the exercise thrice
• Source URL https//painreliefclinicsg.wordpress.c
  om/2020/10/05/must-try-exercise-for-neck-and-shoul
  der-pain-daily-exercise-will-ensure-better-mobilit
  y/

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Contact Us

• The Pain Relief Clinic
• Addess 350 Orchard Road 10-00 Shaw House
  Medical Suites _at_ Orchard Singapore 238 868
• Phone No 65 6732 2397
• Website https//www.painrelief.com.sg/

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