Stiff shoulders and neck are mainly exercised by chin drawing, strength training of the muscles in the front or back of the neck, and stretching of the shoulder muscles to relieve symptoms. Conservative treatments such as physical therapy and massage can also be performed to improve symptoms.
Patients can stretch their shoulder and neck muscles on their own to improve their symptoms. For example, they can place their hands on the back of their head and stretch the trapezius muscle as they exhale and lower their head, and inhale and raise their head. Alternatively, one hand can touch the back from the top to the bottom, and the other hand from the bottom to the top to stretch the shoulders and back by clasping with the previous hand.
If it is caused by overstrain, you should pay attention to more rest and do not do heavy physical work. Patients can stretch and relax the neck muscles by, for example, making the “m” word in the air with the chin.
You can also pull the right ear to the left side of the head with your left hand when you exhale to stretch the facial muscles of the right side of the neck and the lower shoulder muscles, and then train in the opposite direction.
Specific training should be done under the guidance of a medical professional.