Exercise of neck pain can improve mobility, decrease pain, and strengthen the neck and postural muscles.
Exercise of neck pain improves the neck range of motion and helps to alleviate neck strain. People suffering from severe neck pain should avoid neck exercises and instead consult a doctor.
The neck muscles are frequently strained by prolonged phone use, and poor posture while working, sleeping, and driving. For most people, this causes neck pain or stiffness. Poor posture is usually the root cause of the most prevalent type of neck discomfort since it increases the strain on the neck muscles, irritates the joints, and induces pain.
The most effective strategy to avoid and relieve discomfort in those regions is to strengthen the muscles that support your neck, shoulders, and back. (1)
Here are some neck pain-relieving exercises.
- Chin tuck exercise
Chin tuck is not going downward its tucking chin back (towards the back of your head). Keep your head level and you want to push your chin backward as far it will go. Try to maintain your face in a forward direction Hold the position for 5-10 seconds and release. Do 10 repetitions 2-3 times a day.
- Isometric neck contraction
- Sit straight on a chair or stool. Put your palm against the right side of your head and bend your neck to the right side while pressing as hard as you can against the resistance. Push for 10 seconds, then rest. Try not to bend your neck. Do the same thing on the left side.
- Put your hand on your forehead. Push your head and neck forward as far as you can while using your hand to firmly restrict any movement of your head. Push for 10 seconds, then rest.
- Likewise, put your hand against the back of your head and push your head backwards against your hand’s resistance. Push as hard as you can for 10 seconds, then release slowly.
Each one of these exercises should be done twice or thrice daily.
Neck flexibility and strength will improve with these exercises.
- Trapezius stretching
Sit straight on a chair or stool. Hold the edge of a chair or stool with the right hand, bend the neck towards the left side and give a slight stretch with the left hand. Hold the stretch position for 5-10 seconds and release slowly. 10 repetitions 2-3 times a day.
Stretching and mobility exercises can increase or maintain the range of motion and flexibility in troubled cervical (neck) joints, hence reducing the stiffness that comes along with pain.
- Shoulder Elevation
Stand or sit straight with your arms hanging down at your side, with your palms facing your body. Elevate or shrug your shoulders upward and hold for 10 seconds. 10 Repetitions. 2-3 times a day. This will contract your upper trapezius muscles which relieve your neck pain.
- Scapular Retraction
Stand with your arms by your sides. Maintain a neutral head and neck position. While pulling both shoulders back, squeeze both shoulder blades back and downward. Start with holding for 10 seconds, and gradually increase it to 30. Two to three times every day, do one set of 10 repetitions.
Things to remember
- Do not forget that it is crucial to speak with a qualified physiotherapist to determine the cause of your neck pain if it does not go away after a month or two.
- In order to avoid further discomfort, it’s crucial to adopt preventative lifestyle modifications, such as maintaining good posture and putting your smartphone at eye level.
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