Let’s face it; pain is uncomfortable and difficult to deal with. And if you suffer from constant pain, where is the relief? Whether you suffer from neck or shoulder pain, it is important to understand how you can find relief from your pain. To help you get a better idea for ways to improve your pain, here are a few exercises you can follow:
Wall arm stretches
For this exercise, stand against a wall with your arms extended in front of you. Next, move your arms up and down, as if you were making a snow angel. As you move slowly you will feel tension–this is what you are looking for. Keep your head up and your back against the wall through the entire exercise. Repeat this 10 times. How do you feel?
This next exercise you can sit down for. While you are sitting, make sure to sit upright with your arms at your side (I would sit in a chair for this). With your arms at your side, shrug your shoulders and release them quickly while dropping the shoulders down. After releasing your muscles, you might notice that your muscles are beginning to tremble. That is completely fine and is only monetary–your muscles will feel better after the exercise is complete. Perform your shoulder shrugs for 10 reps.
While you are sitting in bed or in a chair, sit upright and slowly bring your head down to your chest. Next, slowly bring your head up and gently put it back. Try doing this in one fluid motion. And as you do this, slowly open your mouth so that it is fully open when your head is back. This will help to loosen the levator scapulae muscles in your neck to help with temporomandibular joint (TMJ) disorders (TMD).
When you experience pain in your neck or shoulders, try to remember these exercises. While they might not eliminate your pain altogether, they will help provide some relief. For further help and guidance, contact Dr. Mayoor Patel at Craniofacial Pain & Dental Sleep Center of Georgia.