3. Do shoulder rolls
The tension in the muscles of your neck can extend down to your shoulders because there are muscular groups that connect your head to your collarbone, shoulder joint and shoulder blades. Inversely, the tension that is originated in your shoulders can go up to your neck and cause pain. When muscular groups become too tense – which you can feel like a hard bump on your flesh – they contract and become shorter.
Since muscles are connected with one another, a contracture can actually overstretch muscles around it and cause pain. If your neck pain is connected to a shoulder contracture, doing shoulder rolls and shrugs can release the tension in your shoulder and relieve your neck as a chain effect. Do shoulder rolls back and forth and shrug 10 to 12 times in a row to release tension. Repeat this short exercise 3 to 4 times a day for better results.