The Following Exercises will help with relief from back and neck pain..

Shoulder Squeeze

1. Raise your arms to your sides until they’re parallel with the floor. Bend your elbows, keeping them at shoulder height.

2. Push your arms backwards and squeeze your shoulder blades together.

3. Hold for at least 10 seconds and return slowly to the starting position, then repeat 10 times.

Caution: Don’t arch your back and don’t hunch your shoulders.

Face Clock

1. Sit up straight in your chair. Tuck in your chin slightly and tilt your head to the left, with your chin down and toward the right.

2. Placing your left hand on the upper right side of your head, gently pull your head to the left.

3. Hold for around 10 seconds then return steadily to your starting position. Repeat 5 times on each side.

Caution: Don’t overstretch and stop the instant your feel pain or a slight twinge.

Tension Release

1. Sit up straight in your chair. Tuck in your chin slightly and tilt your head to the left, with your chin down and toward the right.

2. Placing your left hand on the upper right side of your head, gently pull your head to the left.

3. Hold for around 10 seconds then return steadily to your starting position. Repeat 5 times on each side.

Caution: Don’t overstretch and stop the instant your feel pain or a slight twinge.

Neck Flex

1. Sit up straight in a chair. For support, try resting your left forearm against your lower back.

2. Gently drop your chin toward your chest. When you feel the stretch, hold for between 7 – 10 seconds then return slowly and steadily to your starting position.

3. Repeat the process 5 – 10 times.

Caution: Don’t force your head down and pull slowly, letting gravity help.

Arm Lifts

1. Stand with a straight back, keeping your head and neck straight.

2. Alternately raise and lower your arms, keeping them straight at all times.

3. Move in slow, controlled arcs.

3. Repeat 15 – 20 times or more if this feels to easy.

Caution: Don’t arch your neck – keep your ears in line with your shoulder, hips, and ankles.

Reach & Hold

1. Get on your hands and knees, with the knees spread apart underneath your hips. Keeping your head and neck straight, tighten your abdominal (stomach) muscles and raise your arm straight ahead of you. Repeat 5 times with each arm.

2. From exactly the same position lift one arm at a time up to your side, so that your wrist is level with your shoulder. Repeat this movement 5 times with each arm.

3. Again, from the same position – lift your arm backwards all the way up until it is horizontal and level with the floor. Repeat 5 times with each arm.

Caution: Relax after each stretch, and be sure to refrain from arching your back and neck.