- by Fitness Maniac
- 4 Shares
- Nov 21 2017
Exercises For Neck Pain
You have been sitting and staring tensely at your computer for hours on end or you slept in a funky position, neck pain happens. Crick in the neck is not only annoying and painful, but it can also lead to headaches and upper back pain. There are various causes which can contribute to a neck pain, and most of these causes can be prevented easily. When neck, chest, and upper back muscles become weakened, tightened and elongated, the shoulders become rounded and the head sags forward.
Many people directly take over the counter medications or tablets for neck pain relief. However, there is a better way to cure neck pain permanently, and it is by doing exercise persistently. Try the following neck pain exercises to reduce and alleviate neck pain:
1. Seated Neck Release:
This neck exercise targets the sides of your neck.
Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground.
Extend your right arm next to your right knee or along the right side of the chair.
Place your left hand on the top of your head and slowly tilt your head to the left.
Apply gentle pressure with your hand to increase the stretch. To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck.
Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.
2. Static Back:
Lie on the floor with your legs on a chair with both your knees and hips at ninety degrees.
Place your arms on the floor at either 45 degrees on shoulder level with your palms up.
This exercise will place your head on the same plane as your shoulders and allow the muscles of your neck and upper back to release.
Stay in this position until your back settles into the floor, typically 5-10 min.
3. Standing Stretch:
This standing stretch can be done anywhere and will offer a deep stretch on the sides of your neck.
Stand with your feet hip distance apart, arms by your sides.
Reach both hands behind your backside, and hold onto your left wrist with your right hand.
Use your right hand to gently straighten your left arm and pull it away from you slightly.
To increase the stretch of your neck, slowly lower right ear toward the shoulder.
Stay for 30 seconds and then switch sides.
4. Side-to-Side Head Rotation:
This exercise lengthens and strengthens your neck muscles.
Rotate your chin toward the right shoulder, and hold for 20 seconds. Release and bring your head back to center.
Then rotate it to the left, and repeat.
Do 3 to 5 times on each side.
Follow these steps to do this simple neck exercise:
Sit with your feet together, soles on the ground, and your knees apart (like sitting position in squats).
Have your palms up on the floor at 45 degrees to your body.
Just hang out here and relax for 2 minutes.
Your low back will naturally arch off the floor, and you should allow that to happen.
These neck pain exercises are very effective and can permanently cure the neck pain. However, if the pain still persists, you may seek the help of a physiotherapist who may prescribe physiotherapy exercises for neck pain, in addition to other forms of treatment.
Note We at Medikoe provide you with the best healthcare articles written and endorsed by experts of the healthcare industry to boost you knowledge. However, we strongly recommend that users consult a doctor or concerned service provider for expert diagnosis before acting on this information.