Neck and shoulder muscle cramps are one of the common problems that most people have experienced.... This problem has been caused by the prevalence of remote work for adults and older people and the longer distance work. Increase....Doctors recommend tips for treating neck and shoulder stiffness....If you suffer from neck or shoulder pain, you are not alone and you have many fans..Especially during the covid-19 quarantine and with the expansion of work-at-home lifestyles and online classes, cases of stiffness in the neck, shoulders and even back increased....During the spread of the Corona virus, due to long hours of sitting behind a laptop and inactivity, pain due to poor body posture or prolonged stiffness At home and neck stiffness became the most common problem at home.. Overuse of muscles, many minor problems became a problem... Most cases of neck and shoulder stiffness are seen among young people and especially we noticed that it is more common among women.. Sitting at a desk or working for a long time with a laptop and lack of vitamin D make people more prone to such problems... Basically, shoulder stiffness is not exactly in the shoulder area, but related to the shoulder muscle towards the neck.. Creating stiffness in the neck and The shoulders are usually the entire belt... the shoulder becomes stiff.... Cramps in the neck and shoulder area make the person unable to concentrate and work for a long time and suffer pain during the day... the difference between stiffness and hardness The cause of muscle stiffness is usually overuse....if the muscles are tight, it becomes difficult for the blood to pass through their blood vessels....in this case the body feels heavy during exercise and hurts much faster....the muscle stiffness is probably due to holding the head still during the day....but the stiffness limits the range of motion....the stiffness is caused by damage to some of the muscles in the body and the contraction of the tissues around those muscles..the protective sheath is there to protect it...so if your back It is stretched and you will probably get muscle cramps when closing it.. and shoulder cramps... Some of the main causes of neck and shoulder stiffness are listed below: ### Effects of temperature and wind Going from a warm environment to a colder environment or being near a fan or air conditioner and other similar situations such as sudden exposure to cold air flow can damage a certain part of the neck. Falling on an outstretched arm may result in a broken collarbone.... This fracture is common among cyclists due to falling off the bike.... ### Heavy objects Neck pain can be caused by lifting heavy objects... for example, carrying heavy luggage or shopping bags by hand... it is better to alternately transfer the load from one shoulder to another or use a wheelchair... ### rotator cuff damage The rotator cuff muscles support the shoulder.. Tendons are exposed to damage during lifting, such as in sports that require high throws or repetitive and long-term use of the muscles.... All of these can cause pain during muscle movement in the shoulder area and lead to shoulder impingement syndrome (subacromial impingement syndrome)... (acromerioclavi).. the scapula and clavicle bones by The ligaments are connected together.. Dislocation of this part causes pain... ### Tendonitis Tendons connect muscles to bones.... These tendons become swollen and painful under pressure.... This disease is known as tendonitis.... ### Gallbladder disease It may cause pain in the right shoulder...symptoms of neck and shoulder stiffness ### Pain The pain is usually mild and persistent, but some describe it as burning, cramping, or stabbing. This pain can lead to stiffness in the neck or shoulder, as well as the onset of a headache... ### Weakness This weakness may be due to severe pain caused by muscle or bone stiffness... Even the nerves of the muscles may be damaged.... One must be able to distinguish between true weakness (whether due to muscle or nerve damage) caused by incapacity and reluctance to move due to pain or inflammation.... ### Numbness Numbness occurs when nerves are compressed or damaged, disrupting the normal sensory ability of an area. This can cause a burning or tingling sensation, a loss of sensation, or a change in the level of sensitivity. Cold hand or arm indicates damage or blockage of arteries, veins or both, resulting in insufficient blood supply to the arm. Read more: Types of muscle injuries ### Pigment change White or blue discoloration of the skin in the affected area is another sign of possible damage to the arteries or veins. Any redness may indicate infection or inflammation. ### Swelling Sometimes the whole arm is swollen and sometimes the swelling is only in the involved structures (for example, an area prone to fracture or cystitis).... Muscle spasm or stiffness can look exactly like swelling.. In cases of fracture or dislocation, there is a possibility of deformity.. Muscle spasm... Stiffness in the neck or shoulder can be very bad and annoying, especially if you have a lot to do and are unable to do them due to limited movement... Physiotherapy treatments for Neck and Shoulder Pain Relief Use... Below are some helpful exercises to reduce stiffness that take no more than 60 seconds to do: ### Turning the shoulder Stand with your feet shoulder-width apart.... take your arms by your sides and raise them.... roll your shoulders in big circles, first forward and then back.... try to keep your back straight and breathe naturally.... This exercise is great for relaxing your shoulder muscles.... Read more: Physiotherapy and neck stiffness treatment in Shiraz ### Stretching the neck Lie flat on your back, bend your knees and rotate your feet flat on the floor....slowly rotate your neck to the left....continue moving your neck as far as possible until you feel a stretch....hold for 5 seconds and then repeat for the right side....ears, shoulders and hips should be in line..... ### pulling back the chin First, stand straight and squeeze your shoulder blades together...put your index finger on your chin and pull your chin back a little...slowly push your chin back with your finger until you feel a slight and painless stretch on the back of your neck...stay in this position for twenty seconds...return to the first position and repeat this exercise 5 times... ### First, keep your head straight and look straight ahead..slowly turn your head to the left..stay in this position for a few seconds and then turn your head back until you are looking at the ceiling..then slowly turn your head to the right..finally turn your head forward until the chin drops down..if this exercise does not cause pain, repeat it 5 times..on a hard surface, on Lie on your stomach and Lean on your elbows while lifting your head, shoulders and chest.... with your chin tucked back, lift your head up and back and look at the ceiling.... stay in this position for a while, then return to the original position until you are looking at the floor.... repeat this exercise at least 5 times.... then lie on your back and lift your head off the floor.... your shoulders should not be lifted from the floor.... pull your chin towards your chest and try Look at your stomach....stay in this position for 5 seconds and return to the lying position....repeat this exercise up to 10 times....