Health and Wellness

Neck Pain Relief with these Simple Exercises

Last updated on October 20th, 2022 at 07:45 am

Neck pain can be a debilitating condition, and it’s estimated that 54% of adults experience neck pain in their lives. The good news is that there are several simple exercises you can do to relieve neck pain.

The Best Exercises for Neck Pain

Spending maximum hours on mobile phones or laptops can cause neck pain. Poor posture can contribute to back pain and neck pain. While working from home, you might experience 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.

Stretch First

First things first, loosen up the muscles in your problem area with a good stretch. Stretching helps restore and maintain flexibility, promotes the range of motion, and improves blood flow, all of which can ease 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

  1. Side to Side Rotation

    This is a simple exercise which you can try 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.

  2. Shoulder Roll

    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 and help you tame shoulder pain, which usually happens with neck pain.

  3. 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.

  4. Chair Rotation

    Sit sideway in a chair. Your right side should rest 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 than your muscles loosen. Hold for 10 seconds. Repeat 3 times on each side.

  5. Thoracic Extension

    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.

  6. Butterfly

    Place your palms on opposite shoulders and bring your elbows together to touch. Hold for 5 seconds and release. Complete 3-5 more times.

  7. Pec Stretch

    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.

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Sometimes 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, consult a doctor or other healthcare provider. Your symptoms could be tied to an underlying condition that requires professional treatment.

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