A 10-Minute Guide On How to Ease Neck and Shoulder Pain

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how to ease neck and shoulder pain

Our shoulders often hold a lot of our stress and that causes stiffness and uncomfortable pain. This pain may sound like second nature for someone who works long hours, has a busy schedule or just experiences chronic stress.

While it may be an easy trigger response to relieve discomfort with painkillers, hot packs or secret remedies, the pain can usually manage to find its way back with these methods. Neck and shoulder pain is not new, but how you treat it can change the way you feel.

Instead of spending time and money on medication, Brain Education TV has created a simple 10-minute guide on how to ease neck and shoulder pain. The key to releasing this pain is breathing. It will help you focus and clear your mind so you can release the stuffiness and negative energy that is causing unwanted pain in your neck and shoulders.

Step 1: Breathe out any negativity

neck and shoulder pain

Find a comfortable place and sit on a mat or on the floor. Start by sitting upright with your legs crossed and slowly take a deep breath in and out. Remember to focus on exhaling the negative energy and pain you feel within with every breath you take. While doing this, slowly bring your upper body forward and over your legs. Feel the stretch in your spine.

By stretching your upper body, you are releasing the tension and creating circulation. And by acknowledging your discomfort, you are allowing yourself to focus on it and heal it properly.

Step 2: Rotate your shoulders

From the same position, slowly rotate your shoulders forward. While doing, this make sure that you feel the motion in your shoulders. Try to focus on rotating that pain out with every exhale. Do this for 30 seconds and then rotate them in the opposite direction. You should feel your shoulders loosen up.

Rotating your shoulders allows lubrication for your joints, which help ease the pain and discomfort. You want to make sure that you are doing these movements at a comfortable place to avoid hurting yourself.

Step 3: Stretch your sides

ease neck and shoulder pain

Now, take your left hand, bring it over your head to the right and bring your right hand over your lap to the left side of your body. Feel that stretch and hold this position for 10 to 15 seconds. Repeat the same step on the other side. You will feel the stretch on both sides of your body and in your torso.

See Also: 10 Stretches To Do Right Now For Back Pain Relief

Step 4: Rotate your neck

Next, place both of your hands on your knees with the palms facing up. Begin to slowly rotate your neck at a comfortable pace. While doing so, you want to make sure that there is a gap between your neck and the base of the skull. Do this for 5 slow rotations and switch directions.

While rotating your neck, remember to breathe in and out. Feel the stretch on both sides of the neck and try to feel your muscles relax.

Step 5: Stretch your trapezius

Your trapezius is the muscle that links your neck and shoulders together. Return your neck to the center and tilt your head to the right and touch your right ear to your right shoulder. Make sure that your left shoulder is in place. To get a better stretch, you could use your hand to press down on your head and hold for 10-15 seconds.

Find time in your day to perform these tips on how to ease neck and shoulder pain. You could do it in the morning before starting your day, during a break while at work or after a long day to help you unwind and relax.

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Author: Gabi Petrylaite

Gabi Petrylaite works as a digital marketing content creator on Brain Education TV’s Youtube channel. She is also a Brain Education trainer and helps people use the power of their brain to create a happier, healthier, and more successful life for themselves.

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