Скачать или смотреть Learn the Number Exercise to Reduce Neck and Shoulder Pain

To reduce shoulder and neck stiffness, it's important to address both mobility and strengthening exercises. Here are some recommendations for exercise rehab to help alleviate stiffness in the shoulder and neck area:

The Lewitt techniques is the number 1 exercise to help mobilise your neck and shoulder pain

Range of Motion Exercises:

Neck Rolls: Gently roll your neck in a circular motion, both clockwise and counterclockwise, to increase mobility and release tension.
Shoulder Rolls: Roll your shoulders forward and backward in a circular motion to improve shoulder mobility and loosen up the muscles.
Neck Stretches:

Neck Side Stretch: Tilt your head sideways, bringing your ear towards your shoulder until you feel a gentle stretch on the opposite side. Hold for 20-30 seconds on each side.
Neck Flexion and Extension: Gently lower your chin towards your chest and hold for a few seconds, then slowly tilt your head back, looking towards the ceiling. Repeat this motion several times to stretch the neck muscles.
Shoulder Stretches:

Cross-Body Shoulder Stretch: Extend one arm across your chest and use the opposite arm to gently pull it closer to your body. Hold for 20-30 seconds and repeat on the other side.
Overhead Shoulder Stretch: Reach one arm overhead and bend it at the elbow, placing your hand behind your head. With the other hand, gently pull the elbow towards the opposite side to stretch the shoulder. Hold for 20-30 seconds and repeat on the other side.
Strengthening Exercises:

Scapular Retraction: Sit or stand with good posture and squeeze your shoulder blades together, as if trying to hold a pencil between them. Hold for a few seconds and repeat for several repetitions.
Shoulder External Rotation: Hold a resistance band or light dumbbell in one hand with your elbow bent at 90 degrees and your forearm parallel to the ground. Rotate your forearm outward, away from your body, against the resistance. Repeat for 10-15 repetitions on each side.
Posture Awareness:

Maintain good posture throughout the day by keeping your shoulders relaxed and rolled back, and your head aligned with your spine. Avoid slouching or hunching forward, especially when sitting for extended periods.
Additionally, consider incorporating lifestyle changes such as taking breaks from prolonged sitting or computer work, using an ergonomic chair and workstation setup, and practicing stress management techniques to reduce muscle tension in the neck and shoulder area.
Lifestyle Essentials Mitcaham specialises in helping reduce your neck and shoulder pain