Experiencing neck pain & stiffness is common. Daily stress, injuries, bad sleeping posture, and arthritis pain are some of the most common causes of neck pain. By following neck exercises for neck pain & eating the right food, you can get effective relief and get freedom from stiffness.
Practicing some simple exercises for neck pain relief throughout the day will help improve your well-being & give you the well-deserved flexibility. The exercises given below are ideal for fit and healthy people. In case you have pre-existing injuries, refer to a doctor to find out which postures are suitable for you.
Exercises for Neck Pain
Here are the best exercises for neck pain relief that you must practice to keep your neck free and flexible.
Head tilt
- Stay seated in an upright position with a straight spine
- Tilt your head downwards on the left side towards the shoulder leading with your ear
- When you feel tensed in the neck, make sure to hold the position for five seconds
- Return to the neutral position and tilt the head on the right side
- Follow the same technique
- Repeat the position at least five times on each side
Head turn
- Stay seated in an upright position with a straight spine
- Turn your head on the left side horizontally across the should while keeping your chin at the same height
- When you feel tensed in the neck, make sure to hold the position for five seconds
- Return to the neutral position and turn the head on the right side
- Follow the same technique
- When you feel tensed in the neck, make sure to hold the position for five seconds
Chin to chest
- You can sit or stand for this position as per your convenience
- Start tilting your head downwards leading with chin towards the chest
- When you feel tensed in the neck, make sure to hold the position for five seconds
- Repeat the position at least five times on each side
Shoulder Roll
- Stay in a relaxed position and then raise your shoulders straight up
- Start moving it in circular motion in the forward direction and do it for six times
- Return to the start or neutral position and repeat the same pattern in the backward direction
- Do it for six times
Neck Retraction
- Tuck your chin downwards while looking straight
- Hold the position and pull you head & chin in backwards direction
- Pull back as much as possible without stain
- Avoid tilting your head backward or forward and hold the position for 5 seconds
- Move your back to the neutral/ starting position and repeat 10 to 15 times
Towel Pull
- Roll up a towel and place it around the back of your neck while you are standing
- Grab both ends of towel with your hands
- Now tilt your head backwards and start looking in the upward direction
- While looking up make sure that your hands are also moving in the same direction so that you can always support your neck and head
- Gently pull the towel until you feel tension in your neck
- Repeat this pattern 10 times
Chin Tucks
- Lie down comfortably on your back
- Pull your chin in the downward and backward direction as much as possible
- Hold it for 1 to 5 seconds
- Release and repeat it 10 times
Levator scapulae stretch
- Put your right hand on the back of your head
- Turn your head downwards in a 45-degree angle toward your right armpit
- You will feel a good stretch on the left side of your neck
- Hold the neck for 30 seconds and then relax
- Repeat the steps and complete it in 3 to 5 times on each side
Conclusion
Even though neck pain is not a serious issue like back problems, it can nonetheless make your life inconvenient and uncomfortable. So, try the above given good exercises for neck pain along with arthritis relief products to get freedom from neck pain. Your comfortable life is just a step away.
FAQs
1) What is the most effective neck exercise?
Chin to chest is widely considered to be the best exercise for neck pain relief and to improve your body posture.
2) Can exercise provide neck pain relief?
Yes, gentle stretches and exercises can provide freedom from neck pain and relieve tension.
3) How to fix neck posture?
Maintaining a neutral spine, practicing your exercises daily, and adjusting your workspace ergonomics will fix your neck posture.
