6 Exercises To Get Rid Of Neck Pain

Have you ever had so much pain in your neck that you ended up walking around like a robot for hours? Today we will review 6 exercises to get rid of neck pain.

Neck pain is quite common. This is because of the daily tasks we perform and because our neck muscles support our head almost all the time.

In this article, we outline a series of exercises that will help you lessen the unpleasant pain that you feel in this area of ​​the body.

Stress + poor posture = Pain in the neck

Daily commitments and problems along with sitting with a poor posture for several hours at work or at home are the biggest factors that cause neck pain.

But there are also diseases that cause these symptoms. Nevertheless, our daily habits cause pain in the neck in most cases.

Accumulation of tension in this area indicates unequal pressure on our bones, tendons, nerves and muscles.

The longer it takes for us to address the problem, the harder it becomes to solve the problem. Our body compensates for imbalance by involving more tendons, bones and muscles to support our head, which is the function of our neck.

The good news is that you can stretch your neck and avoid this pain in areas such as the back of your neck, your shoulders, head or even your back.

In addition, it is also important that you try to improve your posture while sitting at your desk in front of the computer, while watching TV, or while carrying bags.

Exercises to relieve neck pain

You can do these stretches at any time during the day and you can do them even if you are not experiencing a lot of neck pain. This means, in other words, that these exercises act as a palliative and in addition prevent pain in the neck.

If our muscles and tendons are strong, it will be harder for them to be susceptible to pain. We recommend that you follow this group of neck exercises and that you do them every day – they only take a few minutes – so that you can resume your daily activities soon after finishing the exercise.

Before we look at the extensions that will help your neck, we should let you know that all the movements involved are slow and that you should not put too much pressure on the neck when doing them.

Additionally, it is best to warm up your neck and the surrounding areas of your body while doing these exercises. For example, you can use hot pillows or hot water on the area.

Finally, you should do 5 repetitions of each exercise.

Tilt your head from side to side

• Sit in an upright position with your back supported by the back of the chair you are sitting in.
• Place your hands on your knees.
• Turn your head to the right as far as it will go.
• Try and keep your chin above shoulder height.
• Return to your original position and then move your head to the left.
• Hold each position for a few seconds.

Lateral extension of the neck

In this exercise, you start in the same starting position as mentioned in the last exercise. But the goal of this exercise is to get your right ear as close as possible to your right shoulder.

Ideally, you should not lift your arms or shoulders when doing this exercise. In addition, you should feel a little tension on your neck when you tilt your head. Make sure you start from the same position you started with when you tilted your head to the left.

Neck stretch back and forth

• To do this exercise, sit down in a chair that is not facing a wall because it will make your movements difficult to perform.
• Bend your head back, as if looking up at the ceiling.

• Open your mouth slightly so that there is no pressure on your jaw.
• Remember to keep your back straight.
• Return to the starting position, then tilt your head forward so that the chin touches your chest, or is as close to it as it can reach.
• For the exercise to work, do not sink into your back.

Shoulder lift

As we have said before, when your neck hurts, your shoulders are also affected. This exercise goes as follows:

• Start in the same position indicated in the previous exercises.
• Place your hands on your thighs or on your knees.
• Lift your shoulders up so they touch your ears.
• Return to the starting position and lower your shoulders as much as you can.

Butterfly neckline

To do this exercise, lie down – it does not matter if you are lying on your bed, sofa or floor.

• Place your hands on the back of your neck, as in the picture above, but hook your hands together.
• Your elbows should be on the sides of your face.
• If you are lying in a bed, lower your arms to your sides so that your elbows reach the mattress.

Lotus position

• Sit on the floor and cross your legs.
• If possible, place both your feet on the opposite knee.
• Sit up very straight and hold this position for several minutes.

Once you start performing this position, it may hurt a little, but the pain will go away as you get used to it.

Some people put pillows under their buttocks or under their knees to feel more comfortable in this position.

You can perform all the previously mentioned exercises (with the exception of the butterfly stretched) in this position. In addition, another exercise you can do in the form of this pose is to rotate your neck completely.

To do this, draw an imaginary circle with the neck. Your movements should be slow as you perform this exercise.

Also, do not forget to open your mouth when tilting your head back.

Advice on how to avoid neck pain

Besides doing these exercises every day or periodically, there are also some other tips you can follow. These will help you significantly reduce the pain you are experiencing:

• When talking on the phone, hold it in your hand and do not put it between your shoulder and your face.

• Use the back of your chair to fully support your back when sitting at a desk or table.
• Have your computer monitor at eye level.
• Use an ergonomic pillow and sleep on your back.
• Bend your knees to help you pick things up from the floor.
• Change position several times throughout your working day.
• Do not carry bags that are too heavy. If you have other options, avoid using your shoulders too much to carry them.