Wellness

Soothe Your Neck: Six Physical Movements for Relief

Learn about six physical movements you can incorporate into your daily routine for neck pain relief by trixknight
Estimated reading time: 2 min 48 sec
Soothe Your Neck: Six Physical Movements for Relief Photo by Ryutaro Tsukata on Pexels

If you’ve been experiencing neck pain and discomfort, you’re not alone. In fact, according to the American Physical Therapy Association, about one-third of the US population experiences neck pain each year.

While there are various reasons why you may be experiencing neck pain, there are a few physical movements you can incorporate into your daily routine that may offer some relief. Keep reading to learn about six movements that can help soothe your neck.

1. Neck Rolls

Neck rolls are a simple but effective movement that can help ease neck tension. To perform neck rolls, sit up tall with your shoulders relaxed. Begin by slowly tilting your head to the right, allowing your right ear to touch your right shoulder.

Hold for a few seconds, and then roll your head forward, bringing your chin towards your chest. Continue the movement by rolling your head to the left, until your left ear touches your left shoulder. Finally, roll your head back, extending your neck as far as you feel comfortable.

Repeat this movement in the opposite direction, starting with your left ear towards your left shoulder.

2. Shoulder Shrugs

Shoulder shrugs can help relieve tension not only in your neck, but also in your shoulders. To do shoulder shrugs, start by sitting up tall with your shoulders relaxed.

Slowly lift your shoulders up towards your ears, and hold for a few seconds before relaxing them back down. Repeat this movement several times, focusing on relaxing your shoulders each time you lower them.

3. Chin Tucks

Chin tucks can help improve your posture by strengthening the muscles in your neck and upper back. To do chin tucks, sit up tall with your shoulders relaxed. Start by looking straight ahead, and then gently pull your chin straight back towards your neck.

Hold for a few seconds, and then release. Repeat this movement several times, focusing on keeping your head aligned with your spine as you perform the movement.

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4. Side Bends

Side bends can help stretch and strengthen the muscles in your neck and upper back. To do side bends, start by sitting up tall with your shoulders relaxed.

Reach your right arm up towards the ceiling, and then lean your upper body to the left, keeping your shoulders square. Hold for a few seconds, and then repeat on the opposite side.

5. Chest Opener

A chest opener can help relieve tension in your neck and shoulders by stretching the muscles in your chest. To do a chest opener, sit up tall with your shoulders relaxed.

Clasp your hands together behind your back, and then gently lift your arms away from your body, keeping your shoulders relaxed. Hold for a few seconds, and then release.

6. Forward Bend

A forward bend can help stretch the muscles in your neck and upper back. To do a forward bend, start by standing tall with your feet hip-width apart. Slowly bend forward, reaching your hands towards your toes.

Keep your knees slightly bent, and let your head and neck hang heavy. Hold for a few seconds, and then slowly roll back up to a standing position.

By incorporating these six physical movements into your daily routine, you may be able to soothe your neck and relieve tension.

However, if you’ve been experiencing severe or chronic neck pain, it’s important to seek medical attention to determine the underlying cause.

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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