Neck and Shoulder Pain: Simple Exercises

We recently shared some really useful information which the Chartered Society of Physiotherapy (CSP) had brought out to help musculoskeletal pain (or pain in your joints and muscles). Click here to follow the link for much more information on how to manage a range of joint aches and pains.  CSP information here!

It may be that you have a longstanding issue in your shoulder or neck, or a new niggle which has started due to changes in circumstances such as home working or a change in role. 

In this video, George demonstrates some of the recommended exercises for neck and shoulder mobility as well as some basic strengthening for your postural and shoulder muscles. 

We recommend starting at 8-10 repetitions and trying 2-3 sets, once or twice a day, or little and often through the day as “pause breaks” from sitting at your desk. 

As with any exercises, these may not be appropriate for you depending on your circumstances. It’s always good to have any queries answered before you start an exercise programme.

These exercises can help you to manage your pain at home. Most musculoskeletal conditions get better within 6-8 weeks, although it can sometimes take longer.

If you follow this self-management guidance and your pain gets worse rather than better in this time frame, please contact Physioflex. We can offer our services via telephone and online consultations to provide you with a more individualised programme. Click here to get in touch 

Here are some other handy tips for managing your neck and shoulder pain at home:

• -Exercise daily, even if it’s only for a short amount of time
• -Break-up your sitting time
• -Ensure proper work/desk set up  – click here to some useful advice on this
• -Get a sufficient amount of sleep
• -Try relaxation exercises to help with pain/stress
• -Use heat on tight and painful areas