5 simple stretches to reduce neck, back and shoulder pain.

We all suffer from neck and back pain from time to time but the good news is that there are simple ways to minimise your pain. Here we offer 5 simple stretches to do regularly throughout the day.

Shoulder Roll

This is best achieved by standing up. Firstly raise your shoulders straight up and move in a circular motion forward 10 times. Then repeat this circular motion backwards 10 times.

Forward and Backward Tilt

This exercise can be performed whilst sitting. Start with your head square and your back straight. Lower your chin to your chest and hold for 15 seconds, and slowly lift your head back to a neutral position. Next, tilt your chin to the ceiling and hold for 15 seconds, then return to the start position. Repeat several times. 

Side Tilt

Do this stretch whilst standing. Gently tilt your head to the right shoulder until you start to feel the stretch, hold for 15 seconds and return your head to the starting position. Repeat on the left side. To increase the stretch, gently put the hand on the same side that you’re tilting your head towards and apply pressure.

Side Rotation

You can do this whilst seated or standing. Start with your head square to your shoulders and slowly turn your head to the right until you feel a stretch in your neck and shoulder. Hold for 15 seconds and then repeat on the other side. Complete these stretches several times over for maximum effect. 

Neck Circles

Stand for this stretch. Start with your head square to your shoulders and use your chin to draw a circle. Do this to the right three times and to the left three times.

Try these moves to loosen a tense neck, banish pain and gain flexibility. If you feel any pain at all we recommend speaking with your physiotherapist or doctor.