Neck and shoulder pain are often treated with physiotherapy exercises to not only treat the site of the pain, but also determine the underlying cause of connective pain. In most cases, the pain in the neck and shoulders is connected to a misalignment of the hips, shoulders or spine. Because of the misalignment, the muscles of the shoulders and neck will become tense which can lead to stiffness and pain in the neck and shoulder area. To be able to address the problem, physiotherapy strengthening exercises are needed. Below are the best options to get you back on track to feeling better.
Lie down on the floor with your legs elevated on a chair or stool. Your knees and hips should be bent at a 90 degree angle. Your arms should be placed on the floor at shoulder level or at 45 degrees. Palms should be facing up. When you lay down like this, your back will settle and you will begin to feel the muscles releasing in your back and shoulders. Five to ten minutes of resting like this is recommended.
Sitting Floor Position
Have a seat on the floor with your back placed against a wall. Feet should be hip width apart. Pull your shoulder blades together and then downwards. Pull your toes and tighten in your thighs. Your feet need to be straight as your head touches the wall. Hold this position for three minutes then release. You will be stretching your shoulder muscles and upper back, helping your shoulders and spine roll into place.
This exercise calls for you to lay down on the floor and move into the wall with your legs going straight up the wall. If you must, you can move back until your tailbone is lying flat on the floor. However, you will get a better stretch if you have your legs going up the wall and your bottom slightly elevated. Pull your toes back and feel yourself tightening your thighs. Make sure your feet are pointing outwards. Hold your positioning for three minutes.
Because the neck area is giving you trouble, it is important to stretch the neck muscles. Neck muscles will need to be loosened before stretching so add a little heat before you begin this process. Warming up the muscles will allow for a great stretch. Once heated, begin by dropping your chin to your chest. Move your head back to regular position and then look to the left side. Move back to center and look to the right side, holding for five seconds each.
Roll your head around completely, stretching your muscles during movement. Feel the stiffness melting away as you stress and test your neck muscles.