Neck pain is a common problem that many people experience every day. The number of neck and back problems has increased dramatically since people spend hours looking at their cell phones or other electronic devices.
If you spend hours in front of the computer, the tension and stress caused by an unhealthy posture can lead to tension headaches and even migraines. The good news is that you don’t have to live with chronic neck pain. You can do simple exercises to help increase your range of motion, soothe sore muscles, and provide relief.
Relieve neck pain with these simple exercises
Here are ten of the best neck exercises out there. Many of them can be done at home or in the office.
1. Chin tummy tuck to relieve neck pain
Tense shoulders and neck pain are common when you work at your desk all day. Fortunately, exercises like a tummy tuck can help relieve tension. Your neck will lengthen as you stretch the muscles. It helps to place your fingertips on your chin to push your neck into place. That’s how it’s done:
1. Stand with your hands at your sides.
2. Stretch your neck as high as you can.
3. Place four fingers on your chin and push it back.
4. The chin will stick to the neck and stretch weak muscles.
5. Strive to hold the pose for three to five seconds.
2. Isometric exercises for neck pain
For this exercise, you can sit or stand. The key is to be comfortable to get the best benefit from this maneuver. That’s how it’s done:
1. Get into a comfortable sitting or standing position. Take your left hand and place it on your left temple.
2. Move your head and push against your left hand. There must be a struggle as the head wants to move but your hand is holding it. Hold this pose for 3-5 seconds.
3. Release the pressure and do it again.
4. Now go to the right side and do the same maneuver. After doing the repeat to the right, go forward and back.
The key is to keep your head in a neutral position to ensure neck tension and stress is removed from your muscles.
3. Neck rotation
If you are dealing with neck pain, you need immediate relief. If you experience discomfort or headaches due to neck alignment issues, you can do neck rotations anywhere. It can help with the swelling and inflammation caused by a herniated disc. That’s how it’s done:
1. Start by standing with your back against the wall.
2. Stretch your hands out to the sides slightly bent.
3. Now turn around and look over your right shoulder, moving only your neck. Hold the pose for a few seconds.
4. Go back to the center, change and look left. Hold this position for a few seconds.
5. Strive for five reps on each side.
4. Shoulder roll
Rolling the shoulders will increase flexibility in the neck and shoulder area, but it will also help with chronic pain issues. That’s how it’s done:
1. Start by sitting on a comfortable mat.
2. Raise your shoulders towards your ears.
3. Then roll your shoulders down towards your back.
4. Roll them up and down for about five to seven reps and switch sides.
5. Elevator hood lengthening
Do you have text neck syndrome? According to the National Library of Medicine, text neck is becoming a worrying problem among children and adults alike. Your musculoskeletal pain is caused by constantly looking down, putting pressure on your cervical spine. This exercise can help release that pain. That’s how it’s done:
1. Turn your head at a 45 degree angle.
2. Now look at your armpit.
3. Strive to hold this position for thirty seconds.
4. Repeat on this side three to five times and switch to the other side.
If you want to increase the pressure to get more of this stretch, use your hand to support her head and pull her head back slightly as you look down. If you have severe neck pain, try the simple version until you get rid of tension and stress in the area.
6. Upper Trapezius Stretch Can Relieve Neck Pain
This stretch can provide relief if you are prone to knots in your neck. Working the upper shoulder and neck can resolve these sprains and eliminate headaches. That’s how it’s done:
1. Sit up straight in a comfortable chair.
2. Turn your head to the side so that your right ear comes down and touches your right shoulder. Make sure your head stays straight and your back doesn’t move. Hold for thirty seconds.
3. Now switch to the left side.
7. Anterior Neck Stretch
Do you have range of motion issues? You must turn your head freely to drive and do many other activities. Stress on the neck muscles can limit your movements, as tension is painful. You can help with a neck stretch. That’s how it’s done:
1. Find a comfortable position, whether sitting or standing.
2. Turn your head to the right and look up at the ceiling. If you are doing this pose correctly, you will feel tension in the front of your neck. Place your hand on your head to intensify the stretch and gently push back. Hold for ten seconds.
3. Switch and do the other side.
4. Strive for three reps on each side.
8. Cobra to reduce neck pain
Neck pain caused by herniated disc and strain is common. Exercises like the cobra help eliminate stress in the area by correcting postural imperfections. According to John Hopkins Medicine, many people develop kyphosis, a rounded curve in the upper spine.
There are three types of this curvature, with postural kyphosis being the most common. You can fix this by doing tricks like the fallen snake. That’s how it’s done:
1. Using a mat or a comfortable spot, lie face down with your arms down.
2. Gently lift your head and chest off the floor while straightening your arms. If you’re doing it correctly, your thumbs will be pointing towards the ceiling.
3. Now bring your shoulder blades together and bring them as close to your waist as possible.
4. Keeping your spine aligned and straight, hold for a few seconds and relax. Try to push yourself for three minutes doing this maneuver for best results.
If you notice that your back hurts when doing this exercise, you can contract your gluteal muscles to release tension. However, if you don’t feel any stress, let your buttocks relax.
9. Neck circles
Sometimes getting rid of neck tension and stress is as easy as doing a simple exercise. Neck circles are simple and quite effective. They tend to release pressure and make sure everything is in place. That’s how it’s done:
1. Stand or sit upright with good posture.
2. Start with your head forward.
3. Now, you will work clockwise. Place your chin on your chest and hold the position for a few seconds.
4. Then place your ear on your shoulder and hold.
5. The next step is to move the neck towards the back.
6. Finally, place the other ear on your shoulder.
7. Do three to five circles in a clockwise direction, then you should alternate and go counterclockwise.
10. Swan
Tension and pain in the neck almost always accompany stress on the upper back. The swan is a maneuver that will help with alignment issues and strengthen your posture. It targets the back, neck and spine. That’s how it’s done:
1. Start on the floor using a yoga mat and lie on your stomach.
2. Raise your upper body to a slight 45-degree angle and lift your feet off the mat. Stretch your arms out in front of you.
3. Move your feet and upper body towards the floor, but make sure you don’t touch the floor.
4. Rotate your head and feet back and forth to strengthen your upper back and belly.
5. Alternate and use your hands on the floor to propel yourself as you raise and lower your legs.
6. Repeat three to five times.
Final thoughts on neck pain relief
Chiropractic is a great way to use manipulations to help the body heal naturally. Many of these neck pain exercises are used during physical therapy. You can learn to live pain-free simply by incorporating a few stretches into your day.
Since working at the computer is an inevitable part of many people’s lives, you must find a way to do it and maintain your cervical health; These exercises may be the solution.