Dr. Huynh Tan Vu, CKII, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, Branch 3, said that neck and shoulder pain is a fairly common disease. The disease has many causes, often occurring in adults, especially those over 40 years old or those who sit for long periods of time, use many movements in the head and neck area, and have high labor intensity.
“ If we do not treat it, it will lead to cerebral circulatory insufficiency, dizziness, headache, arm numbness, memory loss, and work productivity loss, ” said Dr. Vu.
According to the doctor, neck and shoulder exercises help keep the cervical spine in the correct physiological state, reduce pain and prevent recurrence of degenerative spinal diseases. Below are some exercises that Dr. Vu shares for people with neck muscle pain due to incorrect posture or muscle imbalance.
Movement 1: Maintain neck range of motion. Effect: Stretch neck muscles - relax neck muscles.
Step 1: Keep a sitting position, neck and back straight, head looking forward, relax and move rhythmically with deep breathing.
Step 2: Gently rotate your chin over your right shoulder until it hurts – hold for 10 seconds, return to a straight head position. Switch sides and look over your left shoulder, do each side 3 times.
Step 3: Gently bring your chin toward your chest, hold for 10 seconds and relax, lift your head back to its original position, repeat 3-5 times.
Step 4: Gently tilt your head back, hold for 10 seconds, return to a straight head position, repeat 3-5 times.
Step 5: Keep your head straight, gently tilt your head to the right shoulder until it hurts, hold for 10 seconds, return to the original position, switch sides and tilt your head to the left shoulder, do each side 3 times.
Neck and shoulder pain can lead to cerebral circulatory insufficiency, dizziness, and vertigo.
Exercise 2: Neck muscle tension Helps strengthen neck muscles
Step 1: Only tense your muscles, keep your head straight
Step 2: Place both hands on your forehead, trying to press your head into your palms. Note that your hands must be kept in place, do not let your neck bend, hold for 10 seconds and return to the original position.
Step 3: Place both hands behind your head, try to push your head back into your palms while keeping your head straight, hold for 10 seconds, return to the original position.
Step 4: Place your right hand on your right forehead, try to pull your chin over your right shoulder while your hand keeps your head straight (do not rotate your head), hold for 10 seconds and return to the original position.
Step 5: Place your right hand on your right side (temporal area), try to tilt your head towards your right shoulder while keeping your head straight (do not tilt your head), hold for 10 seconds and return to the original position. Each time you move, relax for 10 seconds, repeat 3 times on each side.
Exercise 3: Stretching the neck muscles - shoulder girdle muscles Helps relieve pain in the neck muscles - shoulder girdle muscles
Step 1: Sit in a safe chair, head and neck straight - relax.
Step 2: Place your right hand on the left side of your head, gently pull your head towards your right shoulder, stop when it hurts. Hold for 10 seconds, return to the original position.
Step 3: Head down looking at right hip, left hand behind the edge of the chair. Place right hand on top of head, gently lower head looking to the right, hold for 10 seconds to the pain threshold. Repeat each step 3 times.
Consult your doctor before exercising.
Movement 4: Shoulder rotation Helps relax the neck and shoulder girdle.
Step 1: Stand with head-neck-back straight.
Step 2: Raise and lower your shoulders – relax – move your shoulders forward and back, then rotate your shoulders: forward and back, repeat 3-5 times.
Movement 5: Shoulder coordination Helps relax the neck muscles and shoulder girdle
Step 1: Place your hands behind your neck, head and neck straight.
Step 2: Take a deep breath, gently lower your head, lower your 2 elbows forward, raise your head and spread your 2 elbows back, return to the original position. Lean your body and lower your right elbow to your right-left hip. Lean your body to your left hip and return to the original position. Relax for 10 seconds each time you move, repeat the exercise 3-5 times.
Movement 6: Coordinate both hands. Helps relax muscles and increase circulation in both hands.
Step 1: Stand, bow your head down to look at your right hip, place your left hand on your right hip, clench your fingers, raise your head and stretch your neck to look up to the left, at the same time spread your hand out and bring it straight up to your head and look at your hand. Switch sides, do 3-5 times.
Step 2: Clench your left hand and place it on your right shoulder (elbow bent), lift your head up and turn to the right. Spread your hand out and pull it straight down towards your left hip while lowering your head and looking at your left hand. Switch sides. Do 3-5 times. You can hold a 1kg dumbbell and practice as above.
Note: Patients need to be examined, assessed for pain, determine the cause of pain, and consult a doctor before exercising to avoid making the condition worse if exercising incorrectly.
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