Wellness

Relieve neck pain with these exercises

Learn about ten exercises that can help alleviate neck pain caused by poor posture, injuries, or stress. These exercises target specific muscles, providing relief and relaxation by tynefoster
Estimated reading time: 2 min 45 sec
Relieve neck pain with these exercises Photo by Picas Joe on Pexels

Neck pain can be a frustrating and uncomfortable experience. It can result from poor posture, injury, or stress. However, it’s not something you have to live with. In fact, there are a few simple exercises you can do to alleviate your pain.

Here are ten exercises to try:.

1. Neck Rotation

Stand or sit comfortably with your back straight. Slowly rotate your neck to one side, holding for a few seconds. Repeat on the other side. Do this five times in each direction.

2. Neck Bend

Stand or sit comfortably with your back straight. Slowly bend your neck to the right, trying to touch your ear to your shoulder. Hold for a few seconds, then repeat on the left side. Do this five times on each side.

3. Shoulder Roll

Stand or sit comfortably with your back straight. Roll your shoulders forward, then up, then back, then down in a circular motion. Repeat the motion in the opposite direction. Do this five times in each direction.

4. Neck Stretch

Stand or sit comfortably with your back straight. Place your right hand on the top of your head and gently pull your head to the right, stretching your neck. Hold for a few seconds, then repeat on the left side. Do this five times on each side.

5. Chin Tuck

Stand or sit comfortably with your back straight. Pull your chin back towards your neck, as if creating a double chin. Hold for a few seconds, then release. Repeat ten times.

6. Levator Scapula Stretch

Stand or sit comfortably with your back straight. Tilt your head to the right, then place your right hand behind your back. Use your left hand to gently pull your head towards your left shoulder. Hold for a few seconds, then repeat on the other side.

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Do this five times on each side.

7. Trapezius Stretch

Stand or sit comfortably with your back straight. Tilt your head to the right, then place your right hand on the left side of your head. Use your left hand to gently pull your elbow towards the left side of your body, stretching your trapezius muscle.

Hold for a few seconds, then repeat on the other side. Do this five times on each side.

8. Shoulder Blade Squeeze

Stand or sit comfortably with your back straight. Pinch your shoulder blades together, squeezing them tightly. Hold for a few seconds, then release. Repeat ten times.

9. Seated Resisted Neck Extension

Sit in a chair with your back straight. Hold a resistance band or towel behind your head with both hands. Slowly raise your head up, pulling against the resistance of the band or towel. Hold for a few seconds, then release. Repeat ten times.

10. Seated Resisted Neck Flexion

Sit in a chair with your back straight. Hold a resistance band or towel in front of your forehead with both hands. Slowly lower your head down, pulling against the resistance of the band or towel. Hold for a few seconds, then release. Repeat ten times.

These exercises can help alleviate your neck pain. However, it’s important to listen to your body and not push yourself too hard. If you experience any discomfort or pain, stop the exercise and consult with your doctor.

With consistent exercise and proper posture, you can feel more comfortable and relaxed in your daily life.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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