Top 4 stretches to reduce neck and shoulder pain

Top 4 stretches to reduce neck and shoulder pain

By Amar Products August 25, 2025

If you’ve been working long hours at a desk, scrolling through your phone, or commuting daily — chances are you’ve felt that familiar tightness in your neck and shoulders. It’s not just annoying; if left untreated, it can lead to headaches, stiffness, and even poor sleep.

The good news? A few simple neck and shoulder stretches — combined with smart pain management — can bring lasting relief.

1. Neck Tilt Stretch

This is a gentle but powerful stretch that helps release tension from the sides of your neck.

How to do it:

• Sit or stand straight.
• Slowly tilt your head toward your right shoulder.
• Hold for 20 seconds.
• Repeat on the left side.
• Do 2–3 rounds each side.

Tip: Avoid lifting your shoulder — keep it relaxed.

2. Shoulder Rolls

Perfect for releasing tension caused by slouching or hunching over a screen.

How to do it:

• Sit or stand with arms relaxed at your sides.
• Roll your shoulders forward in a circular motion 10 times.
• Repeat in the reverse direction.

This improves blood flow and eases the tightness in the upper back.

3. Thread the Needle Stretch

This yoga-based movement stretches deep into the upper back and rear shoulder.

How to do it:

• Get on all fours.
• Slide your right arm underneath your left arm, palm facing up.
• Let your right shoulder and temple rest on the mat.
• Hold for 20–30 seconds.
• Repeat on the other side.

It’s especially effective for stiffness from long-term desk jobs or bad sleeping posture.

4. Upper Trapezius Stretch

This stretch targets the muscle that connects your neck to your shoulder (often the most painful spot).

How to do it:

• Sit tall.
• Place your right hand on the top of your head.
• Gently pull your head toward the right shoulder while reaching your left arm down.
• Hold for 30 seconds.
• Switch sides.

Breathe deeply to enhance the stretch.

Quick Relief Tip: Use a Fast-Acting Pain Relief Gel

While these stretches reduce pain long-term, sometimes you need immediate relief — especially after a stressful day.

That’s where DardRest Pain Relief Gel can help.

✔️ Formulated with Diclofenac and Menthol, DardRest:

• Penetrates deep into muscles
• Soothes inflammation
• Cools and relaxes stiff areas
• Absorbs quickly — no greasy residue

Apply a small amount after your stretching session for best results.
Dard hai? DardRest hai na.