We all get shoulder aches and neck pain at some point in our lives. And while shoulder and neck pain can affect anyone, women tend to suffer more than men. This is because shoulder and neck problems are often the result of poor working postures, or of repetitive motions that we repeat too often without taking any breaks.
Another thing that makes shoulder and neck problems worse? A sedentary lifestyle: it’s very common for people who spend a lot of time sitting (on computers) also end up with shoulder or neck pain.
Getting rid of shoulder aches and neck pains isn’t always easy; there are plenty of things you can do to make them feel better , but none of them seem to work … If this has ever happened to you , here are 5 little-known shoulder pain relief techniques that will give you immediate shoulder ache relief.
1) Shoulder blade breathing technique
This is a very simple technique, which helps relax shoulder muscles when they feel too tense . It’s also great for those who spend a lot of time sitting because it can help release tension from the upper back and shoulder area.
To practice shoulder blade breathing, place your hands on your shoulders as if you want to protect them from something. Then, draw your shoulder blades together as much as you can without feeling any discomfort – hold this position for about five seconds then relax. You should feel a pleasant sensation run through your arms and shoulders, followed by slight tingling in the shoulder area.
2) Rotating your neck gently
Another great shoulder and neck pain relief technique is rotating your neck gently. This helps the muscles stretch, which in turn helps relieve shoulder and neck pain .
To perform this shoulder and neck pain relief technique : sit up straight with your shoulders back, then slowly move your head around to look over each shoulder; hold it there for about 30 seconds while breathing regularly. You should feel some discomfort when you reach the end of the range of motion – don’t worry, this is normal! Just keep holding until you feel a pleasant sensation moving through your shoulder blades , arms, and hands. Finally, move into the center position; after 30 seconds or so (again, without feeling any discomfort), move your head slowly from shoulder to shoulder again several times.
3) Neck flexion stretch
This shoulder and neck pain relief technique is just as simple as the previous one. It stretches your shoulder joint , which in turn helps relieve shoulder aches .
To do it, cross your arms with both hands resting on opposite shoulders – hold this position for about 30 seconds until you feel slight discomfort in the shoulder area, then release. Repeat it 2 or 3 times, but always try to stop after you’ve felt a pleasant sensation moving through the shoulder blades , arms, and hands.
4) Shoulder shrugs
During shoulder shrugs, you lift both of your shoulders up toward your ears then release them slowly down toward your shoulder blades. To do shoulder shrugs, sit down with your back straight and shoulders relaxed , then lift both shoulders up toward your ears as much as you can comfortably hold, then slowly release them back down to shoulder level.
5) The side stretch
This shoulder and neck pain relief technique is a great way to help shoulder muscles relax after a tough day at work . It also stretches the neck muscles which helps relieve shoulder aches .
To perform the side stretch : stand up tall with your feet shoulder-width apart, palms resting on opposite shoulders; turn from one side to the other very slowly until you feel slight discomfort in the shoulder area – this means it will be working! Hold for 30 seconds or more if you want, then repeat it 2 or 3 times.
These shoulder and neck pain relief techniques are guaranteed to give you shoulder ache relief if done correctly , so make sure you perform them at least once a day to keep shoulder, neck, and shoulder blade muscle relaxed!