Neck & Shoulder

The neck and shoulder exercises demonstrated here is my personal experience that I learned from one of my therapist. It takes about 15 minutes to do all execises shown here and can be done in the office in your free time. I was suffering from neck and shoulder pain for long time and after continously doing this for about 6 months, I was completely out of pain. My neck is more flexible now. The longer the time, the better the results are.


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Neck Stretch:

Squeeze the buttox and tuck the abdomen. Tilt your head toward your right shoulder and gently pull your head toward your shoulder with your right hand and try to touch your ears with shoulder. Do the stretch comfortably and do not over stretch. Hold for 5 breaths and return. Leave your left hand freely. Repeat 10 times toward each shoulder.


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Diagonal Neck Stretch:

Squeeze the buttox and tuck the abdomen. Turn your head between your left shoulder and chest, and tilt your head diagonally toward your chest. Gently pull your head with your left hand towards your chest until your chin touches your chest. Hold for 5 breaths. Repeat 10 times toward each shoulder.


Shoulder Shoulder

Shoulder Stretch position 1:

Squeeze the buttox and tuck the abdomen. Stand straight and raise both your arms and twist your wrist and hold the hands. Stretch your arms. Hold for 15 to 25 seconds. Slowly and gently release the hands. Do not come out quickly, you may strain the neck.


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Shoulder Stretch position 2:

Squeeze the buttox and tuck the abdomen. Stand straight and raise both your arms and lock your fingers and turn both the palm facing upward and stretch your arms. Hold for 15 to 25 seconds. Slowly release the hands.


Shoulder Shoulder

Shoulder Stretch position 3:

Squeeze the buttox and tuck the abdomen. Stand straight and lock the fingers of your arms and turn both the palms outward. Lift the hands slightly above the shoulders and slowly stretch. Hold for 15 to 25 seconds. Slowly release the hands.


Shoulder Shoulder

Shoulder Stretch position 4:

Squeeze the buttox and tuck the abdomen. Stand straight and lock your fingers behind your back with palms facing you. Slowly stretch and lift the hands until you feel an easy stretch in arms, shoulders and chest. Hold for 15 to 25 seconds. Slowly release the hands.


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Shoulder Stretch position 5:

Squeeze the buttox and tuck the abdomen. Lean your head sideways towards left shoulder as left hand pulls right arm down and across, behind your back. Hold for 15 to 25 seconds. You should feel the stretch on the right side of the neck and shoulder. Slowly release the hands and repeat on the other side.


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Shoulder Stretch position 6:

Squeeze the buttox and tuck the abdomen. Slowly pull your elbow across chest towards opposite shoulder. Hold for 15 to 25 seconds. You should feel the stretch on the back side of your shoulder. Slowly release the hands and repeat on the other side.


Shoulder Shoulder

Shoulder Stretch position 7:

Squeezing the buttox and tucking the abdomen keeps us in upright position and also strengthen the core. With arms overhead, hold the elbow of one arm with the hand of the other arm. Gently pull the elbow behind the head and feel the stretch on the shoulder and arms. Hold for 15 to 25 seconds. Your neck is locked in this position, therefore come out of the position very slowly and gently and repeat on the other side. Do not come out quickly, you may strain the neck.