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Neck and Shoulder Pain

Back view of neck painWhen it comes to neck and shoulder pain, ergonomics is everything! Staring at phones and computer screens in positions that take the natural curve out of your neck causes muscles to become tight and strained, and our smaller stabilizing muscles don’t fire properly, leaving the larger muscles to do all the work.

Dr. Carla shares the following tips for alleviating neck and shoulder pain:

Tip 1: Stop throughout your workday and stretch.

Taking a stretching break also relaxes your eyes, which are connected to your neck muscles.

Practice this series of exercises created by the “Straighten Up America” project:

  • Inner Winner – stand tall in your Inner Winner posture, keeping your head high and your stomach in
  • The Eagle - breathe in and stretch your spine while slowly raising your arms up above your head three times
  • The Hummingbird – circle your shoulders backwards for 10 seconds and concentrate on bringing your shoulder blades together
  • The Butterfly – gently draw your head back into your hands four times, while adding slight resistance with your hands; make sure you keep your elbows out away from your face
  • The Trap Opener – gently massage your neck and shoulder muscles

Tip 2: Practice four-square breathing.

When your body senses a threat, it will tense neck and shoulder muscles to prepare for fighting or running away. Most threats aren’t real, they are just thoughts. If you stop and practice four-square breathing, your nervous system will get the message and start to release tensed muscles. Here’s how to do it:

  • Find a quiet and comfortable place where you can relax and close your eyes.
  • Begin by taking in slow, deep breaths, inhaling for a count of four.
  • Exhale for a count of four.
  • Hold your breath out for a count of four.

Tip 3: Be sure your nutrition is on point.

Vitamin and mineral deficiencies can leave your body unable to repair damaged ligaments, tendons and muscles. Take a high-quality vitamin and mineral supplement, and add Omega-3 fatty acids if you suffer from chronic neck and shoulder pain.

Check out Dr. Carla’s LinkedIn blog, which references a fascinating study from the University of Pittsburgh that revealed how patients in the study (those with chronic neck or back pain) experienced significant pain relief after taking high doses of Omega-3 fatty acids.

Tip 4: Get regular chiropractic care.

Ensuring the bones of your neck and shoulders are properly aligned will take the strain off the supporting musculature and allow healing and remodeling of any tissue damaged by daily postural stress or past accidents (falls, motor vehicle accidents, etc.).

Book an Appointment

If you have neck or shoulder pain, we want to help you get the relief you need. Contact Abundant Health Arizona today to schedule an appointment!


Neck and Shoulder Pain Scottsdale AZ | (480) 771-1700