Four steps are enough to exercise your shoulders and neck!

For office workers, shoulder and neck pain is a very common thing, so relieving shoulder and neck pain is a top priority. It can usually be relieved through exercise. So what are the specific exercises for shoulder and neck training?

1. Alternate dumbbell raise

Stand with your feet shoulder-width apart, hold dumbbells in both hands, bend your elbows in front of your body, and raise your arms one by one.

When you lift your arms up, pay attention to inhaling and stretching your arms, keeping your body upright, chest up and abdomen in, then exhale and lower them to the original position. Alternate up and down like this, and don't move too fast.

2. Dumbbell front raise

Stand with your feet shoulder-width apart, hold dumbbells in front of your body, arms straight, and knuckles facing each other. Then lift the dumbbell with one arm, from the front of the body through the front raise and continue to lift it above the head.

Pay attention to inhaling when raising your arms and exhaling when lowering them. Keep your body upright and use your shoulders to exert force when your arms are extended.

3. Dumbbell Lateral Raise

Stand with your feet shoulder-width apart, hold dumbbells in front of your body, arms straight, and knuckles facing forward. When exercising, use your shoulders to exert force, stretch your arms straight out to the sides and raise them horizontally to shoulder height.

Note that when doing lateral raises, it is advisable to inhale through your nose at a slightly slower speed, and exhale through your mouth when lowering them.

4. Dumbbell Lateral Raise

Stand with your feet shoulder-width apart, hold dumbbells in front of your body, arms straight, and knuckles facing forward. When exercising, use your shoulders to exert force, stretch your arms straight out to the sides and raise them horizontally, then continue to the top of your head.

Make sure your arms are always straight during the exercise. Pause for a moment after raising them, tighten your shoulders and chest, and then return to the original position.