Top 5 exercises for back, neck and shoulder pain
Here are my top 5 favourite exercises that you can do daily to help loosen out any tight areas, or to relieve pain in your back, neck or shoulder.
Neck side bend and rotation- this exercise is good for your neck and upper back.
How to:
Stand or sit facing forward. Start by tilting your neck to the right. You should feel the stretch through your neck to your trap muscle.
After about 10 or 15 seconds, slowly roll your head in an anti-clockwise direction, using the end of your nose as a guide, like the hand of a clock. Pause and hold for 10 seconds when you reach your left shoulder, and then go back to your starting position.
Repeat these steps rolling in a clockwise direction. Repeat this sequence 2-3 times.
Shoulder roll- this exercise is good for your shoulders and upper back.
How to:
Stand with your arms by your sides. Roll your shoulders backwards in a circular motion 5 times. Then complete 5 rotations forward. Repeat this exercise 2-3 times.
Superman- this exercise is good for your middle and lower back.
How to:
Lie on your stomach with your arms stretched out above your head.
Keeping your neck neutral, lift your arms and legs up off the ground at the same time. Make sure you’re using your back and glutes to lift. Hold this for a few seconds at the top, and then return to the start. Repeat this 10 times.
Knee to Chest- this exercise is great for your lower back.
How to:
Lie on your back. Bend your left leg and bring it to your chest. Hold this for 10 seconds and release.
Repeat the same movement with your right leg. Complete the whole sequence 3 times.
Wall Angel- this is a bit more challenging but it is a great exercise for your neck, shoulders and upper back. If you keep practising it, you will find that you are able to get your arms and back flatter to the wall over time!
How to:
Stand with your back flat against the wall. You may need to step your feet out slightly to allow your back to completely soften against the wall.
Extend your arms out to create a “T” shape against the wall, then bend your elbows to create a 90-degree angle.
Slowly move your arms up and down in a “snow angel” motion, ensuring that they stay flat against the wall the whole time.
When your fingers touch above your head, return to the start. Repeat this 10 times.