Physical therapy exercises can be highly effective in relieving neck and shoulder pain.
Here are some common PT exercises that are beneficial for addressing neck and shoulder pain:
- Neck Range of Motion (ROM) Exercises:
- Neck Flexion: Gently lower your chin towards your chest, then return to a neutral position.
- Neck Extension: Look up towards the ceiling, then return to a neutral position.
- Neck Lateral Flexion: Tilt your ear towards your shoulder on each side.
- Neck Rotation: Turn your head to the left and right, looking over your shoulder.
- Shoulder Blade Squeezes (Scapular Retraction):
- Sit or stand with your back straight.
- Squeeze your shoulder blades together, pulling them down and back.
- Hold the squeeze for a few seconds, then release.
- Shoulder Pendulum Swings:
- Bend forward at the waist and support your body with your non-affected arm on a table or chair.
- Allow the affected arm to hang down freely.
- Gently sway the arm in small circles or back-and-forth swings to promote shoulder mobility and reduce stiffness.
- Shoulder Circles:
- Stand or sit with your back straight.
- Lift your shoulders towards your ears, then roll them backward in a circular motion.
- Repeat the circles in the opposite direction.
- Pectoral Stretch:
- Stand near a doorway with your elbow bent at a 90-degree angle.
- Place your forearm against the door frame and gently lean forward to stretch the chest and front shoulder muscles.
- Hold the stretch for 15-30 seconds on each side.
- Levator Scapulae Stretch:
- Sit or stand with your back straight.
- Tilt your head to one side, bringing your ear towards your shoulder.
- Gently reach down with the hand on the same side to apply a light stretch to the side of the neck.
- Hold the stretch for 15-30 seconds on each side.
- Doorway Pec Stretch:
- Stand in a doorway with your arms bent at 90 degrees and forearms resting against the door frame.
- Step forward with one foot, allowing a gentle stretch in the front of the shoulder and chest.
- Hold the stretch for 15-30 seconds on each side.
Remember to perform these exercises gently and without pain. Start with a few repetitions and gradually increase as your comfort and range of motion improve. If you experience discomfort or worsening pain during the exercises, stop immediately and consult your physical therapist or healthcare provider. They can provide personalized guidance, modify exercises as needed, and develop a comprehensive treatment plan to address your specific neck and shoulder pain.
