By Dr. Sonu Singh,Pain Management

It has been noted that an increasing number of women have been getting pain in their neck and shoulder region in the past few years. However, you do not have to spend the time or the money on a yoga class to solve this problem. All you have to do are a few stretches. There are many stretches which you can do to rid yourself of pain.

1. Neck and shoulder stretch

This stretch is designed to relieve the pain in your shoulder using the neck. What happens is that you will sit on a chair with one hand tightly holding down one end of the chair. It must be noted that you should hold down the same side of the chair which your hand is on. The other hand should be at a diagonal. Lean to the side where your hand is at a diagonal till you feel a gentle stretch in your neck and top of the shoulder. Finally, relax both shoulders away from the ears with your heart lifted. Keep this position for 15 to 30 seconds depending on what is comfortable and then do the same exercise on the other side.

2. Chest and shoulder stretch

Sit on the edge of the chair and hold each side of the chair behind you with both feet flat on the floor. Pull the shoulders down from your ears and lift your chest. Keep your chin level and you can even look up slightly. Keep your chest lifted and the back of your neck long. You can also extend the legs in front of you and hold this for 15 to 30 seconds before releasing the stretch.

3. Eagle arms

Lift your arms to shoulder height with palms facing upwards. Bring your arms forward and then cross one arm under the other. Finally, lift your arms so that the back of each palm is touching the other after which you must lift your elbows up while keeping the shoulders sliding down your back.