Neck pain can arise from a variety of causes, from poor posture to injury, and can be a distracting and debilitating problem that can disrupt your daily routine.

Neck pain can cause headaches, tingling sensations, limited mobility, and a general discomfort that can be difficult to manage.

Although we encourage you not to overlook the underlying need for medical attention, in the case of sudden-onset or unidentified pain, there are several movements you can do to alleviate the discomfort during an SOS episode, while waiting for medical advice and treatment.

1. Chin Tuck

The Chin Tuck exercise will help strengthen your neck and improve your posture, helping with neck pain over time. Here’s how to do it:.

1. Start with your shoulders relaxed and your back straight. Imagine a string pulling your head up towards the ceiling.
2. Tuck your chin in towards your chest as far as possible without creating pain.
3. Hold the position for a few seconds then release.
4. Repeat the exercise ten times.

2. Neck Stretch

The Neck Stretch is an exercise that can help with stiffness and soreness in the neck. Here’s how to do it:.

1. Sit or stand in a comfortable position with your back straight.
2. Gently tilt your head to one side until you feel a stretch in the opposite side of the neck.
3. Hold the position for around 15-30 seconds, or until you feel the stretch.
4. Repeat the exercise on the other side ten times.

3. Shoulder Blade Squeeze

The Shoulder Blade Squeeze exercise targets the shoulder blades and upper back muscles, as well as the neck. Here’s how to do it:.

1. Begin with your shoulders relaxed and your back straight.
2. Squeeze your shoulder blades together, contracting the muscles between them.
3. Hold the squeeze for around 5 seconds and release. Repeat 10 times.

4. Levator Scapula Stretch

The Levator Scapula stretch targets the Levator Scapula muscle, which can cause pain in the neck if tight. Here’s how to do it:.

1. Sit or stand with your back straight.
2. Gently tilt your head forward and to one side, and use your hand to pull gently towards your shoulder. You should feel a stretch along the back and side of your neck.
3. Hold the stretch for around 15-30 seconds, or until you feel the stretch in your neck.
4. Repeat on the other side and do each side ten times.

5. scalene Stretch

The scalene muscles can cause tightness and pain in the neck, and the Scalene stretch will help alleviate this discomfort. Here’s how to do it:.

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1. Sit or stand with your back straight.
2. Gently tilt your head forward and slightly to the side. Use your hand to pull gently across your chest towards your shoulder. You should feel a stretch in the side of your neck.
3. Hold the stretch for around 15-30 seconds, or until you feel the stretch in your neck.
4. Repeat on the other side and do each side ten times.

6. Side-lying Rotation

The Side-lying Rotation exercise helps with mobility of the neck and upper back region. Here’s how to do it:.

1. Lie on your side with your head on a pillow and your arms folded in front of you.
2. Tuck your pelvis forward slightly to align the spine.
3. Gently turn your head and neck towards the ceiling, keeping your ear level. Hold for five seconds.
4. Return to the neutral position.
5. Turn your head and neck to the other side and hold for five seconds. Repeat the exercise ten times on each side.

7. Occipital Release

The Occipital Release exercise targets the muscles at the back of the neck and can help relieve tension and discomfort.

1. Begin by sitting down with your back straight.
2. Place your palms at the back of your head with your fingers interlaced and the base of your palms resting just above the hairline at the base of your skull.
3. Gently apply pressure from your palms and move your head forward to create a light stretch.
4. Hold the stretch for 5-10 seconds and release. Repeat 3-5 times.

8. Cat Camel

The Cat Camel exercise involves moving the neck through full range of motion and helps with mobility and relaxation of the muscles in the neck. Here’s how to do it:.

1. Kneel on the floor with your hands and knees supporting your weight.
2. Arch your back slowly while dropping your head to the ground.
3. Slowly return to the starting position, flexing your spine and lifting your head towards the ceiling.
4. Repeat the movement 8-10 times.

9. Neck Circles

The Neck Circles exercise is a gentle exercise to stretch and mobilize your neck, and improve blood flow to unstiffen muscles.

1. Start by sitting or standing with a tall spine, shoulders relaxed.
2. Slowly roll your head forward, to one side, back and to the other side in a circular motion.
3. Repeat the circular motion for ten rotations.
4. Then, reverse the circular motion and repeat another ten rotations.

10. Cobra Stretch

The Cobra stretch can improve overall posture, providing relief from pressure on your neck and upper back. Here’s how to do it:.

1. Lie on your stomach with your feet together and palms facing down beneath your shoulders.
2. Slowly raise your chest and shoulders off the floor while inhaling, keeping your face straight ahead.
3. Hold the position for 5-10 seconds, breathing slowly and steadily.
4. Lower your body back down as you exhale.
5. Repeat the exercise ten times.

Conclusion

It’s vital to understand the root causes of your neck pain, be it from a physical injury, poor posture, or other causes.

However, in the interim, movements and exercises can be beneficial in reducing neck pain and stiffness, providing relief and increased mobility. These exercises, combined with peaceful rest, can help alleviate a developing SOS, although seeking professional medical attention remains crucial.