Neck Pain Exercises At Home
Neck Pain Exercise – Spending maximum hours on mobile phones or laptops can result in neck pain. Poor posture can contribute to back pain as well as neck pain. While working from home you might be experiencing neck pain too often. It can affect your day to day functioning. One of the most effective ways to reduce neck pain is exercise. You can try simple stretches at home to control neck pain. Exercises for neck do not require any special equipment. You can perform these easily in just a few minutes. Keep reading to know some simple exercises you can try to reduce neck pain.
First things first – Loosen up the muscles in your problem area with a good stretch. Stretching helps restore and maintain flexibility, promote the range of motion, and improve blood flow all of which can alleviate pain.
7 Exercises To Reduce Neck Pain
Suffering from neck pain? Neck pain is a common issue faced by many these days. Exercise is an effective way to relieve neck pain. Here are some simple stretches you can try at home.
Total Time: 10 minutes
Side To Side Rotation
This is a simple exercise which you can try very anytime. To perform this, sit in a comfortable position, either on the floor or chair. First, tilt your head to the right and now slowly move it towards the left making a semicircle. Once you reach to the left hold for a few seconds and repeat. Do this 5-7 times for effective results.
Shoulder roll is also helpful in relieving neck pain. Stand straight and keep your arms down. Roll your shoulder in a circular motion both clockwise and anti-clockwise. Repeat this sequence 4-5 times. It will relieve neck pain as well as help you tame shoulder pain which usually happens with neck pain.
Ear To Shoulder And Chin To Chest
These two stretches are extremely simple and effective in controlling neck pain. Start with ear to shoulder. All you need to do is try to touch your right ear to the right shoulder without lifting your shoulder. Repeat the same with the left ear. Do this five times with each ear. To perform the other stretch you need to touch your chin to chest and then slowly move it towards the sky. Repeat this 5 times.
Sit sideways in a chair. Your right side should be resting against the back of the chair. Keeping your legs stationary, rotate your torso to the right, reaching for the back of the chair with your hands. Hold your upper body there, using your arms to stretch deeper and deeper as your muscles loosen. Hold for 10 seconds. Repeat 3 times on each side.
If you’re using a foam roller, position it under your thoracic spine. Allow your head and butt to fall on either side. Extend your arms above your head to deepen the stretch. If you’re using a chair, sit facing forward and allow your upper body to fall over the back of the chair. Extend your arms above your head for a deeper stretch. Hold either position for 10 seconds and release. Repeat 3 times.
Place your palms on opposite shoulders, and bring your elbows together to touch. Hold for 5 seconds and release. Complete 3-5 more times.
Step into the doorway and place your forearms on the door-frame. Make sure your elbows are bent at a 90-degree angle. Let the weight of your body fall forward slightly so that you feel a stretch in your chest and shoulders. Hold for 10 seconds and release. Repeat 3 times.
In some cases, neck pain can be treated at home. Daily stretching and regular strengthening may help you find relief. But if your pain persists or worsens with home treatment, you should consult a doctor or other healthcare provider. Your symptoms could be tied to an underlying condition that requires professional treatment.
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