Fitness for neck and shoulder pain

Danish scientists conducted a large study in which people with pain in the neck and shoulders engaged in strength training. Participants in the experiment performed the exercises described below, and as a result, many of them had a noticeable reduction in muscle pain.

For the best effect, these exercises should be performed 3 times a week in the following order:

• On the first day of training – exercises 1, 2 and 5,

 

• On the second day of training – exercises 1, 3 and 4,

• On the third day of training – again 1, 2 and 5, and so on.

In the first one and a half to two weeks, you need to perform 2 cycles of exercises, repeating each 12 times. Then you can go to 3 cycles.

On training week 4 (starting from workout 11), you can increase the weight of the dumbbells and, accordingly, slightly reduce the number of repetitions in each approach (up to 8-10 repetitions).

When you feel that you can easily complete all 3 cycles of exercises with the above number of repetitions, you can increase the weight of the dumbbells.

It is important to do the exercises correctly, so be sure to follow their descriptions.

Exercise 1: Raising the shoulders

Place your feet shoulder-width apart. Slowly, without jerking, raise your shoulders up and just smoothly lower them down.

Be careful not to strain your jaw and neck.

Exercise 2: Stretching the arms

Stand as shown in the photo. Lean on the bench with your knee and hand. Take a dumbbell in your free hand. Starting position: the hand is down. Then bring it up to your chest and slowly lower it.

Exercise 3: Shrug

Place your feet shoulder-width apart. Pick up dumbbells. Place your arms down in front of you.

Raise your arms in even straight movements until the dumbbells are approximately in the middle of your chest.

Try to get the dumbbells as close to your chest as possible, while keeping your elbows slightly up and above the dumbbells.

Exercise 4: Back Shoulder Workout

This exercise requires your body to be at a 45-degree angle. Therefore, we recommend that you use a bench or a special exercise machine.

Take the starting position, pick up the dumbbells, lie on the bench, lower your hands down.

Spread your arms with dumbbells to the sides to a horizontal position, and then gently lower them down.

Keep your elbows slightly bent throughout the exercise.

 

Exercise 5: Raising the arms

Put your feet shoulder-width apart, lower your arms with dumbbells along your body. Raise both hands simultaneously up to a horizontal position, then gently lower down.

Keep your elbows slightly bent throughout the exercise.

 

 

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