The neck and shoulders are responsible for holding up the head, which, on average, weighs 10 to 11 pounds. As a result, they can become strained when sitting for long periods. Also, many people naturally hold a substantial amount of tension in these areas. Below are a few tips for alleviating any neck and shoulder pain.

How to Relieve Tense Muscles in the Shoulders & Neck

1. Stretch

Stretching naturally eases tension in the muscles by increasing people’s range of motion. For fast shoulder pain relief, do some shoulder lifts. Either sitting or standing with a straight back and arms at the sides, lift the shoulders up to the ears, hold at the highest point for a few seconds, then let them drop. Repeat this five times. For neck pain, roll the neck gently and slowly all the way around, keeping the movements fluid and breathing deeply throughout.

2. Apply Heat

If the muscles of the neck or shoulders are producing only tension or stiffness—not acute pain or swelling—heat will help. Apply a heating pad or a hot water bottle to the affected area every few hours. The heat loosens and relaxes tension in the muscles.

3. Exercise the Neck & Shoulders

Exercising the neck and shoulders beyond gentle stretches will help build strength, increase flexibility, and improve posture, all of which can provide pain relief and prevent future flare-ups. Chin tucks are ideal for neck strength. Start by standing with the spine against a door with the feet about three inches from the bottom of the jamb. Pull the upper back and head straight back against the door jamb, keeping the chin down. Hold for five seconds and repeat 10 more times.

Chest extensions also give the shoulders a good workout. You'll need an exercise band, strap, or tie for this exercise. Grasp either end of the band, and place it behind your back. Move the shoulder blades toward each other and gradually lift the chin up toward the ceiling. Hold for up to 15 seconds and repeat three to five times.

If you’re experiencing neck or shoulder pain, contact May Chiropractic & Rehabilitation. Since 2002, Dr. Ryan May and his team have been providing chiropractic treatments and MLS laser therapy to patients throughout Hartford County, CT. They are dedicated to helping their patients find relief. Call (860) 568-3900 to request an appointment. Visit their website to learn more about their treatments for shoulder paint.