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Neck and shoulder pain is one of the most common types of continuous discomfort one can experience, especially as you grow older. Not only does pain in this area proves to be a constant source of discomfort, but it can also greatly hinder and restrict regular movements and actions.
With pain in the neck and shoulder being so common, it can be quite beneficial to know how to deal with these types of stiffness on your own, and it can be done at home using stretching and massage. Read on to learn more about reducing neck and shoulder pain using stretching and massage!
What Usually Causes the Pain in the Neck and Shoulder?
Neck and shoulder pain is a very common occurrence, and discounting proper medical injuries, can happen as a result of the following things:
Posture plays a huge role in causing neck and shoulder pain, as it puts stress on these parts in an unorthodox position. These pains will continue in postures such as a slouched back and hunched neck.
An awkward sleeping position can often cause neck and back stiffness. It may happen while sleeping on your side, as you put too much weight on one particular shoulder or an uncomfortable neck placement on the pillow.
When doing stressful and explosive actions involving certain muscle groups, such as weightlifting, playing sports, or running. It can tire out the muscle and lead to pain if overexerted and shoulder pulls.
What Are Some Stretches and Massages to Get Rid of Shoulder and Neck Pain?
This exercise is good for your neck and upper back and involves slowly rolling your head clockwise and counter clockwise while standing or sitting facing forward.
With a somewhat similar motion to the neck roll, this stretching exercise requires lower and lifting your neck from the chest toward an upright position and then upwards toward the ceiling.
This exercise is good for relieving tension in your shoulders and upper back, and involves a shrugging circular motion of the shoulders both clockwise and counter-clockwise.
Extend your right arm above your head, and push it towards the left. Bend your upper body in the same motion, involving your lat and shoulder muscles. Return to the original position, and do the same with the other arm.
In this massage technique, you put your thumbs on the area between the spine and shoulder blade, and move it along circular motions while applying pressure.
In this massage technique, you use your thumb(and other fingers for more pressure) to knead the affected shoulder area.
Neck and shoulder pain can be annoying and discomforting, but some massage and stretching techniques can help alleviate the pain.
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