Exercises To Relieve Neck Pain

 If you have neck pain, you want to get rid of it as soon as you can. One of the ways to do that is through neck pain exercise. As long as your doctor says it’s OK, you should start as soon as possible to ease stiffness and pain. Resting for too long, usually anything more than a couple of days, will make it harder to get moving again. Don’t exercise if you have severe neck pain or weakness in your hands or arms.



First things first: Loosen up the muscles in your problem area with a good stretch. Stretching helps restore and maintain flexibility, promote range of motion, and improve blood flow all of which can alleviate pain.


Neck side bend and rotation

Stand or sit facing forward, and begin by tilting your neck to the right. You should feel the stretch through your neck to your trap muscle. After about 10 seconds, slowly roll your head in a counterclockwise direction. Pause for 10 seconds when you reach your left shoulder. Complete the rotation by ending where you started. Repeat these steps rolling in a clockwise direction.


Side-to-Side Neck Tilt. From the same starting position, tilt you neck toward one shoulder, leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side.


Neck Stretch. Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backward and hold for 5 seconds. Do the forward and backward stretch five times each.


Overhead arm reach

Sit in a chair, facing forward with your feet on the ground.

Extend your right arm up above your head and reach to the left. Bend your torso until you feel the stretch in your right lat and shoulder. Return to start. Repeat 5 times, then do the same thing with your left arm.


Rotations: Stand or sit with your back and your head squarely over your shoulders. Then, turn your head as far you can comfortably to one side. Hold it for up to 30 seconds. Then turn your head to the other side, and hold it for up to 30 seconds.


You can complete a stretching sequence daily to regain mobility and reduce pain. Aim for at least 10 minutes per session. Make sure you warm up before jumping into the strengthening moves.


If any of these exercises cause severe pain or weakness in your hands or arms, stop right away and talk with your doctor. You should keep doing the moves for 6-8 weeks, even if you stop hurting. This will help keep your neck pain from coming back.


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