5 Stretches and Exercises for Relieving Neck Pain
Neck pain can be caused by many things, including bad posture or improper lifting, and can affect individuals in all lines of work. In many cases, you may be able to alleviate your neck pain by doing targeted stretches and exercises. The following five routines only take a few minutes to do and can be completed anywhere.
Start with your shoulders relaxed and your head facing forward. Tilt your head to the right and in one complete and smooth motion, and then slowly roll it down so that your chin touches your chest. Complete the same steps for the left side as well. You can repeat this motion multiple times in each direction. Make sure that your head and neck are only moving either forward or sideways as tilting backward can place pressure on your cervical spine.
Bend your neck so that your right ear is over your right shoulder. Using your right hand over your left temple, gently tug your head gently to the right. You can extend your left hand behind your back or grab the seat of the chair to extend the stretch. Try to hold the position for at least 30 seconds, and then repeat it on the other side.
Jut your chin forward and then gradually tuck it in towards your throat. As you complete the motion, attempt to keep your chin level and parallel to the floor. You may benefit from completing this exercise once an hour if your work duties require you to maintain the same position for an extended amount of time, such as with constantly answering the office telephone or sitting in front of a computer.
Angular Neck Stretch
This stretch can be repeated up to three times on both sides. Start by turning your head to the right at a 45-degree angle and look downward towards your armpit. Extend your right hand behind your head with your elbow pointed towards your armpit. Gentle pressure can be applied by pulling your face downward in the direction of your armpit. To increase the intensity of the stretch, you can reach your left hand behind your back or grab onto the bottom of your seat.
After getting into a kneeling position in front of a wall with your knees spaced wider than your hips, reach upward and place your forearms on the wall. Let your torso lower itself towards, but not touching, the floor as you stretch. You may adjust your knees wider if you do not feel the move affecting your shoulders and neck. Hold the position for 30 seconds and then straighten.
If you are experiencing reoccurring neck pain or discomfort, there may be an underlying medical issue that should be addressed. Contact us at Capital City Neurosurgery for a thorough examination and a tailored treatment plan.