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Friday, June 14, 2024

5 Basic Exercises to Relieve Neck Pain

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Neck pain happens from time to time which can be due to a variety of reasons such as your head pushed forward for hours without moving, misaligned joints such shoulders, hips, and spine, and even sleeping in one position only. Whatever the reason may be for your neck to feel stiff, easing the tension from the muscles can help provide relief. The question is, how are you going to solve neck pain?

The good news is that there are many ways to help ease the pain from the neck. These exercises should be done to help remove the tension in the muscles around the neck and shoulders to minimize stiffness and pain.

  1. Seated neck release. Sit down on the floor with your legs crossed or you can sit on a chair with your feet flat on the floor. Extend right arm so it will be beside your right knee or along the right side of the chair. Place left hand on top of your head then tilt head to the left. Stretch the neck muscles further by gently pressing down on your head with your left hand. If you’re after a deeper stretch, hold on to your right knee or right arm rest to help stabilize the torso. Stay in this pose for 30 seconds before releasing. Repeat on the other side.
  2. Static back. Sometimes neck pain is due to misaligned joints so correcting them is often recommended. You can start by lying on the floor with legs placed on an ottoman or chair. Your hips as well as your knees should be bent at 90 degrees. Place arms on the floor either at shoulder level or at 45 degrees with palms facing upwards. This exercise allows your head to be in the same plan as the shoulders which can make your upper back and neck muscles to relax. Stay in this position for 5 to 10 minutes.
  3. Seated clasping neck stretch. You should either sit on the floor or on a chair comfortably. Clasp hands together and bring them to the back of your head. Make sure that your hips are firmly grounded on the floor or seat while your spine remains tall. Press hands down toward hips gently as you tuck your chin slowly into your sternum. Use the heels of the palm to bring your head down further to give the back of your neck a nice, deep stretch. Hold this pose for 30 seconds before releasing.
  4. Static wall. Lie on the floor and move towards a wall so you can put your feet up against the wall. If your hamstrings are a little tight, move a few inches away from the wall or until your tailbone can rest flat on the floor. Pull toes back and engage thighs. Make sure that your feet are hip-width apart and that they are pointing out of the wall. Hold this pose for three minutes.
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 5. Behind the back neck stretch. This exercise can be done almost everywhere. Start by standing up straight with feet about hip-width apart and your arms out by your sides. Bring hands to your backside and let your right hand hold your left wrist. Straighten your left arm gently using your right hand by pulling it away gently from your body. Lower your right ear to your shoulders to give your neck a good stretch. Hold this for 30 seconds before releasing. Repeat with the other side.

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