Gulf Coast Pain Management
NECK AND SHOULDER EXERCISES PAGE 2

  

HEAD ROLL: Slowly and evenly roll head clockwise in a wide circle (upwards toward right, down left). Perform the same sequence counterclockwise. Repeat 3 times.
 

SHOULDER SHRUG: Stand or sit erect. Inhale deeply and slowly. Lift shoulders up toward ears. Pull shoulders back as far as possible. Then rotate back to normal position and exhale. Repeat 20 times.
 
 

Along with doing these exercises daily, don't forget how important your posture is to the health
of your neck and shoulders. While standing or sitting, do not slouch. Keep your entire back
pressed to the back of your chair. Do not hold your head and chin up and your neck drawn
back. Instead, hold your chin tucked in.
 
While lifting or reaching, always bend your knees and use your leg muscles to lift. Avoid
reaching needlessly. Use a step stool that can safely support your weight to avoid stretches
and strains.
 
While driving, do not slouch. Relieve lower back pressure with a lumbar support pad.