Physiotherapy at Home: Simple Exercises for Neck and Shoulder Relief

Neck and shoulder tension is a common ailment in today's fast-paced world, where long hours at desks and increased screen time can lead to discomfort and stiffness. Fortunately, physiotherapy offers effective strategies for relief that can be easily practised at home.

ZoomPhysio advocates for accessible care, guiding you through simple exercises and stretches designed to alleviate neck and shoulder pain. Let’s dive into some practical, easy-to-follow exercises you can do to find neck & shoulder relief.

Understanding the Basics

Before starting, remember to perform each exercise gently and stop if you feel any pain. Consistency is key, so try to incorporate these exercises into your daily routine for the best results.

Neck Stretches

1. Side Neck Stretch

• Sit or stand with your back straight.
• Gently tilt your head towards your shoulder until you feel a stretch on the opposite side of your neck.
• Hold for 15-30 seconds, then repeat on the other side.

2. Forward and Backward Tilt

• Sit or stand with good posture.
• Slowly nod your head forward, trying to touch your chin to your chest until you feel a stretch in the back of your neck.
• Hold for 5 seconds, then gently tilt your head backward, looking up at the ceiling.
• Hold for 5 seconds. Repeat 5 times.

Shoulder Stretches

3. Shoulder Roll

• Sit or stand with your back straight.
• Roll your shoulders in a circular motion, up towards your ears and then back down.
• Perform 10 rolls forward, then 10 rolls backward.

4. Cross-Body Shoulder Stretch

• Extend one arm straight across your chest.
• Use the other hand to apply gentle pressure on the extended arm, pulling it closer to your chest until you feel a stretch in your shoulder.
• Hold for 15-30 seconds, then switch arms.

Strengthening Exercises

5. Wall Push-Ups

• Stand facing a wall, a little more than arm's length away.
• Place your palms on the wall at shoulder height.
• Bend your elbows to slowly bring your chest towards the wall, keeping your feet flat on the ground.
• Push back to the starting position. Repeat 10-15 times.

6. Shoulder Blade Squeeze

• Sit or stand with your back straight.
• Imagine you are holding a pencil between your shoulder blades. Squeeze the shoulder blades together as if trying to hold the pencil in place.
• Hold for 5 seconds, then release. Repeat 10 times.

Tips for Success

• Frequency: Aim to do these exercises 2-3 times a day, especially if you spend a lot of time in static positions.
• Posture: Pay attention to your posture throughout the day. Adjust your workstation to ensure it supports a neutral spine position.
• Breaks: Take short breaks every hour to stretch or walk around if you work at a desk.

Incorporating these simple physiotherapy exercises into your daily routine can significantly relieve neck and shoulder tension. Remember, the key to success is consistency and proper form. If your symptoms persist or worsen, consider consulting with a physiotherapy professional for a personalised assessment and guidance.

ZoomPhysio is dedicated to providing you with the tools and knowledge you need to manage pain and improve your overall physical well-being. By practising these exercises, you're taking an important step towards a more comfortable and pain-free life. Why not try our plan for shoulder pain or the working wellness from home plan?