{"id":2805,"date":"2020-02-07T17:28:54","date_gmt":"2020-02-07T09:28:54","guid":{"rendered":"https:\/\/www.ilovenatural.store\/?post_type=blog&#038;p=2805"},"modified":"2021-01-21T18:03:24","modified_gmt":"2021-01-21T10:03:24","slug":"neck-shoulder-stretches","status":"publish","type":"blog","link":"https:\/\/www.ilovenatural.store\/zh\/blog\/neck-shoulder-stretches\/","title":{"rendered":"Neck &#038; Shoulder Stretches For Natural Pain Relief"},"content":{"rendered":"<p>After weeks of lockdown or circuit breaker due to COVID-19, many of us would have felt neck and shoulder pain caused by working on a computer in a sedentary position.<\/p>\n<p>Here are some neck and shoulder stretches that will help relieve your pain naturally.<\/p>\n<p>We are sharing this <strong>Youtube Channel by AskDrJo.com<\/strong> because we found her videos very helpful in addressing many of our bodily aches and muscle pains (besides making us laugh sometimes).<\/p>\n<h3><span style=\"font-size: 16px;\">Doctor Jo, is a Physical Therapist and Doctor of Physical Therapy.<\/span><\/h3>\n<p><em>Before beginning any of these stretches, it is recommended that you get a proper diagnosis or imaging from your doctor or physical therapist because some of the movements of these exercises might be contraindicated for certain diagnoses and especially for necks it can be very tricky and might have serious injuries.<\/em><\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/was4RtzpfJs\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>Warm-ups: Youtube@2mins<\/strong><\/p>\n<p>Starting off with gentle stretches is good if your neck is stiff or you slept on it wrong<\/p>\n<ol>\n<li><strong>The first thing<\/strong> you want to do is bring your chin down to the chest in a straight plane not turning your head left or right<\/li>\n<\/ol>\n<p>Hold it for about 5-10 seconds then look back up at the ceiling<\/p>\n<p>Repeat this exercise twice<\/p>\n<ol start=\"2\">\n<li><strong>To start off the next warm-up exercise:<\/strong><\/li>\n<\/ol>\n<p>Bring your ear gently to the side (Do not bring your shoulder up, you\u2019re not actually touching your ear to your shoulder, your shoulder should be staying in one spot.)<\/p>\n<p>Keep it in a plane and stretch for 5-10 seconds<\/p>\n<p>Then come back the other way and stretch for 5-10 seconds<\/p>\n<p>Repeat this 3-5 times in each direction<\/p>\n<p>Once that gets a little bit loosened up now what you\u2019re gonna do is you\u2019re gonna rotate a little bit.<\/p>\n<p>3. <strong>Now turn almost like you\u2019re looking over your shoulder<\/strong>.<\/p>\n<p>Same thing about 5 -10 seconds and then turn back the other way and then stretching it out.<\/p>\n<p>Those are just to help you start off. They are simple stretches without doing anything except moving your head and stretching those neck and shoulder muscles.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/xYFeFFzFftw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>Exercise 1: @Youtube 2:20min<\/strong><\/p>\n<p>The next thing we\u2019re going to do is to add some overpressure (Using your hand to give you a little more pressure added to the stretch):<\/p>\n<p>All these stretches are gonna be traditional 30-second stretches, 3 times on each side.<\/p>\n<p>It\u2019s important to hold your hand underneath your leg and to keep your shoulder flat and it\u2019s gonna pull down a little bit so you\u2019re already getting a little bit of a stretch<\/p>\n<p>Now bring your hand on the top of your head on the opposite way of the hand you\u2019re using and you\u2019re just gonna pull over to the side as if trying to take that ear towards the opposite shoulder.<\/p>\n<p>Take some deep breaths, breathing in and out<\/p>\n<p>Now repeat 30 seconds, 3 times each side making sure you do both sides to keep everything even<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/was4RtzpfJs?start=195\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><br \/>\n<strong>\u00a0<\/strong><\/p>\n<p><strong>Exercise 2: @Youtube 3:15mins<\/strong><\/p>\n<p>The next one you\u2019re gonna do is the levator scapulae stretch and that\u2019s the muscle that pulls your shoulder blades up, that scapulae up.<\/p>\n<p>Lots of times people get hunched a lot, they\u2019re typing on their computer and those muscles get really tight, and when those muscles get tight, people tend to get tension headaches.<\/p>\n<p><strong>So to start this stretch:<\/strong><\/p>\n<p>Take the arm, the one on the same side that it\u2019s hurting, and you\u2019re gonna put it up on your shoulder if you can<\/p>\n<p>Then take your other hand and put it on the back of your head<\/p>\n<p>Hold it up as high as you can and pull your head downwards towards the opposite knee (almost like a 45-degree angle)<\/p>\n<p>You shouldn\u2019t feel any pain, only a nice stretch in your neck<\/p>\n<p>Once again, 30 seconds, 3 times each side on both sides<\/p>\n<p>Next, we\u2019re moving on to stretches and exercises for cervical spondylosis.\u00a0 Spondylosis is just a fancy term for age-related wear and tear, degeneration in the spine. It is oftentimes the cause for aches and stiffness, especially in the cervical area. So the stretches usually make it feel better.<\/p>\n<p><strong>Exercise 3:\u00a0<\/strong><\/p>\n<p>Now, we\u2019re gonna do the isometric movements (making the movements but preventing yourself from moving):<\/p>\n<p>So again we\u2019re gonna go back to that rotation, side-to-side, but this time just place your hand on your temple and gently push into it.<\/p>\n<p>So you\u2019re head\u2019s not really moving, but you\u2019re just giving it a little pressure activating those muscles.<\/p>\n<p>Hold it for 3-5 seconds then switch sides<\/p>\n<p>Now do the same thing but vertically so placing your palm on your forehead and pushing inwards when going down and putting your hand on the back of your head when trying to come up<\/p>\n<p>Do both up and down movements 5 times each for 3-5 seconds<\/p>\n<p>&nbsp;<\/p>\n<div id=\"attachment_1214\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.ilovenatural.store\/zh\/product\/emu-oil-balm-95g\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-1214\" class=\"size-medium wp-image-1214\" src=\"https:\/\/www.ilovenatural.store\/wp-content\/uploads\/2020\/08\/ilovenatural-18-min-300x300.jpg\" alt=\"Emu Oil Balm for Pain Relief\" width=\"300\" height=\"300\" \/><\/a><p id=\"caption-attachment-1214\" class=\"wp-caption-text\">Emu Oil Balm for Pain Relief<\/p><\/div>\n<p>Use Emu Tracks <a href=\"https:\/\/www.ilovenatural.store\/zh\/product\/emu-oil-balm-95g\/\"><strong>\u9e38\u9e4b\u6cb9\u818f<\/strong><\/a> or <a href=\"https:\/\/www.ilovenatural.store\/zh\/product\/liniment\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>\u64e6\u5242<\/strong><\/a> to provide fast &amp; effective relief for:<\/p>\n<p>\u2013 arthritic pain<\/p>\n<p>\u2013 muscle aches and pain<\/p>\n<p>\u2013 strain &amp; sprains<\/p>\n<p>\u2013 bruising, strains &amp; sprains<\/p>\n<p>\u2013 swelling &amp; stiffness<\/p>\n<p>\u2013 poor circulation<\/p>\n<p>\u2013 reduced mobility<\/p>\n<div id=\"attachment_1286\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.ilovenatural.store\/wp-content\/uploads\/2020\/08\/2-1.png\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-1286\" class=\"size-medium wp-image-1286\" src=\"https:\/\/www.ilovenatural.store\/wp-content\/uploads\/2020\/08\/2-1-300x300.png\" alt=\"Emu Oil Liniment for Pain Relief\" width=\"300\" height=\"300\" \/><\/a><p id=\"caption-attachment-1286\" class=\"wp-caption-text\">Emu Oil Liniment for Pain Relief<\/p><\/div>\n<p><a href=\"https:\/\/www.ilovenatural.store\/zh\/product\/emu-oil-balm-95g\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u9e38\u9e4b\u6cb9\u818f<\/a> or <a href=\"https:\/\/www.ilovenatural.store\/zh\/product\/liniment\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u64e6\u5242<\/a> (emu oil-based) are advanced formulae using natural extracts and Emu Oil\u2019s powerful penetrating actions to target inflammation and to relieve pain. It is gently warming without skin stinging effects, so it is suitable for all skin types. Emu Tracks Balm or Liniment is a great non-steroidal <a href=\"https:\/\/www.ilovenatural.store\/zh\/blog\/bleach-bath-alternatives-for-eczema-relief\/\">alternative to pain relief<\/a>.<\/p>\n<p>We recommend<\/p>\n<p>(1) Massaging Emu Tracks Emu Oil Balm on the affected area 3-4 times daily.<\/p>\n<p>(2) Take 3 <a href=\"https:\/\/www.ilovenatural.store\/zh\/product\/emu-oil-capsules-250\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u9e38\u9e4b\u6cb9\u80f6\u56ca<\/a> 2-3 times daily depending on the severity of pain. Thereafter, take 3 capsules a day for maintenance.<\/p>\n<p><strong>Important Note: <\/strong><\/p>\n<p>Nature Sanctuary Pte Ltd does not derive any payment, commission or revenue from Dr Jo, her Youtube Channel or https:\/\/www.askdoctorjo.com website. Sharing her videos does not equate to our endorsement of the products she markets or is affiliated to.<\/p>","protected":false},"excerpt":{"rendered":"<p>After weeks of lockdown or circuit breaker due to COVID-19, many of us would have felt neck and shoulder pain caused by working on a computer in a sedentary position. Here are some neck and shoulder stretches that will help relieve your pain naturally. We are sharing this Youtube Channel by AskDrJo.com because we found [&hellip;]<\/p>\n","protected":false},"featured_media":2808,"parent":0,"menu_order":0,"template":"","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"blog_category":[],"class_list":["post-2805","blog","type-blog","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Neck &amp; Shoulder Stretches For Natural Pain Relief - ilovenatural.store<\/title>\n<meta name=\"description\" content=\"Learn how to do neck and shoulder stretches for natural pain relief. 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