Neck pain can be caused by numerous factors such as poor posture, injury, stress, or tension. Fortunately, there are several easy moves you can try to alleviate neck pain. These exercises are simple, can be done anywhere, and require no equipment.

In this article, we will discuss 5 easy moves to relieve neck pain.

1. Neck Stretch

Sit or stand with your spine straight and shoulders relaxed. Drop your left ear towards the left shoulder and hold for 10-15 seconds. Repeat the same for the right side. Do this exercise 3-5 times on each side to feel the stretch in your neck muscles.

2. Shoulder Roll

Shoulder rolls can help loosen shoulder and neck muscles. Sit or stand with your spine straight and arms at your sides. Slowly raise your shoulders towards your ears, then roll them backwards and down.

Repeat the motion for 10-15 times then repeat in the opposite direction.

3. Side Tilt

Begin with your spine straight and shoulders relaxed. Tilt your head to the right side, bringing your right ear towards your right shoulder. Hold for 10-15 seconds then repeat on the left side.

Do this exercise 3-5 times on each side to feel the stretch in your neck muscles.

4. Half Cow Pose

Begin on your hands and knees in a tabletop position, ensuring your wrists are underneath your shoulders and knees are directly under your hips. Look at the ground and inhale deeply. As you exhale, arch your back and bring your head towards the chin.

This pose stretches the neck and upper spine. Hold for 10-15 seconds then repeat for 3-5 times.

5. Scalene Stretch

Sit comfortably with your spine straight and shoulders relaxed. Tilt your head backwards and, while looking up, tilt your head to the right allowing your ear to go towards your right shoulder.

Use your right hand to pull your head gently in the opposite direction. Hold for 10-15 seconds and repeat on the opposite side for a total of 3-5 times.

Regular practice of these moves can significantly reduce neck pain. Incorporate them into your daily routine for a better range of motion and flexibility in your neck muscles.

If your pain persists or worsens, please consult a doctor for further evaluation.