Question

I am a 40 years old female have severe shoulder and neck pain making it difficult to even move my shoulder .i have consulted a lot of doctors and have got my mri and x ray done of which reports are perfectly alright. I take sirdalud and pain killers like paracetamol, ibuprofen and diclofenac sodium on doctors prescription which is of temporary relief but it's been 5 to 6 years, it goes and comes again.

Dr.Wajid Mohammed · Accepted Answer

Hello lybrate-user.
I would like to suggest you few exercises for shoulder and neck pain, which allows you to reduce pain and stiffness of muscles.
Forward and backward tilt.
This can be done while you're seated or on your feet. Keep your moves slow and smooth.
Start with your head squarely over your shoulders and your back straight.
Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up.
Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position.
Repeat the set several times. Do it every day
side tilt.
Do this while standing, with your feet hip-width apart and arms down by your sides.
Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel the stretch. Don't raise your shoulder.
Hold the stretch for 5-10 seconds, then return to the start position.
Repeat on your left side. You can do several sets and work your way up to 10 repetitions.
For extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly with your fingertips.
Side rotation.
You can do this while seated or standing.
Keep your head squarely over your shoulders and your back straight.
Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
 hold the stretch for 15-30 seconds, and then slowly turn your head forward again.
 repeat on your left side. Do up to 10 sets.
Shoulder roll.
This is best done standing up.
Raise your shoulders straight up and move them in a circle going forward. Do it 6 times.
Return to the start position, and make another 6 circles, this time going backward.
Do this exercise first. Relax your shoulders. Stand and lean over slightly, allowing the affected arm to hang down. Swing the arm in a small circle — about a foot in diameter. Perform 10 revolutions in each direction, once a day. As your symptoms improve, increase the diameter of your swing, but never force it. When you're ready for more, increase the stretch by holding a light weight (three to five pounds) in the swinging arm.
Arm pit stretch:
using your good arm, lift the affected arm onto a shelf about breast-high. Gently bend your knees, opening up the armpit. Deepen your knee bend slightly, gently stretching the armpit, and then straighten. With each knee bend, stretch a little further, but don't force it. Do this 10 to 20 times each day.
Do the above exercises for a week.
Also applying diclofenac ointment with hot water fermentation twice a day helps reduce pain quickly.

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