Exercises that will reduce chronic pain in shoulders and neck

Strength training exercises using dumbbells can reduce pain and improve function Your trapezius muscle the large muscle which extends from the back of the head to the neck and upper back.

Chronic repetitive strain injury, traumatic nature are becoming more common. Many office workers complain of frequent pain in the neck.

The researchers found that five strength exercises can substantially reduce perceived pain.

How to get rid of chronic neck pain and shoulder if you are an office worker

It is not surprising that chronic strain injuries traumatic nature are becoming more common, as many people spend most of their working days in front of computers.

According to a recent Danish survey cited in the above study, more than 50% of office women workers experience frequent neck pain.

Computer work is associated with neck pain, especially coming from the trapezius muscle, also called trapezius myalgia.

But there is help, and it is not associated with expensive surgical procedures and analgesic medication.

The latest research showed that the number of chronic sprains of the tendons traumatic nature caused by office work can be reduced using certain strength training exerciseswhich is great news if You are already training, and a great incentive for beginners.

Another study, published in the journal “Arthritis and rheumatism” in 2008, also showed that strength training targeting the muscles of the neck and shoulders are the most useful treatment for women with chronic pain the muscles of the neck, unlike regular fitness classes.

The study concluded that “controlled high-intensity, dynamic strength training of the painful muscle 3 times a week for 20 minutes should be recommended in the treatment of trapezius myalgia”.

Five exercises designed for the treatment of chronic neck pain

Five specific strength exercises focused on the muscles of the neck and shoulders that cause chronic neck pain.

Both the above mentioned studies have used these five exercises using dumbbells:

  1. Sragi with a barbell
  2. Lifting dumbbells with one hand
  3. Pull to the chin
  4. Lifting dumbbells in hand
  5. Breeding with dumbbells standing / abduction of the shoulder

The researchers recommend to do these exercises 3 times a week (Mondays, Wednesdays and Fridays), alternating between 1, 2 and 5 exercises in one day, and then 1, 3 and 4 exercises the next day.

To start, perform 2 sets of exercises with 8-12 repetitions for each set. Increase at your own pace to 3 approaches for each exercise. Depending on the exercise and Your current muscle strength the recommended beginner weight is 6-12 pounds.

As a General rule, increase the weight immediately once You can comfortably execute all 3 sets. As a guide – the participants of the study roughly doubled the weight used 10 weeks.

After about four weeks You can reduce the number of repetitions of the latest approaches to increase the weight.

The importance of strength training for optimal health

Many people are mistaken in thinking that strength training is only for “inflation”. This is a mistake.

Gaining muscle strength through exercises with weights is an integral part of any balanced fitness programme (including schemes aimed at weight loss!)

The intensity of weight training can provide a number of useful changes in Your body at the molecular, enzymatic, hormonal and chemical level that will help slow down (and many cases stop) many aches and other health problems caused by sedentary lifestyle.

Thus, strength training is also an important element to prevent widespread diseasessuch as diabetes and heart disease, or weakening of Your bones (osteoporosis), limited range of motion, chronic diseases & all sorts of pain.


Optimal health is entirely from an active lifestyle, which involves three main principles:

  • Exercises
  • The use of fresh, unprocessed organic food
  • Eliminating stress in Your life

Ignoring any of these basic health principles eventually will lead to the deterioration of health, chronic pain and other diseases. If You are one of those millions of people who suffer from chronic pain in the neck and shoulder due to the nature of the work, You need to add the above exercises to Your current workout.

You can also start with these exercises and use them as a starting point to subsequently pave your way to a more complete training program.

You won’t regret it!

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