woman with a neck pain: picture: pexels
Many of us carry stress in our necks, leading to discomfort that can ruin our day. The good news is, that relief is within reach, and it doesn’t require a lot of time or equipment.
Simple exercises targeting neck muscles can work wonders, releasing tension, boosting flexibility, and helping you move freely again.
Whether you’re looking for stretches to try at your desk or gentle movements to start your morning, the following easy exercises will have you saying goodbye to neck pain and stiffness.
The WebMD suggests that to perform forward and backward tilts, start with your head over your shoulders and your back straight. It is then stated that you lower your chin towards your chest, hold it for 15-20 seconds and repeat several times daily.
For side tilts, the above source advises that you gently tilt your head towards your right shoulder and hold for 5-10 seconds. “Repeat on your left side. You can do several sets and work your way up to 10 repetitions. For extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly with your fingertips.”
Chin tucks are a technique that helps realign the spine and stabilise the neck by maintaining an upright posture, states GoodXR. This workout is said to involve moving the head and chin straight back, holding the position for 5-10 seconds, and then relaxing.
According to the publication mentioned above, the levator scapulae stretch, which connects the shoulder blades to the neck, improves flexibility and eases tension in the neck. “Place your right hand behind your head, turn your head to the right at a 45-degree angle. Gently pull your head down toward your right armpit, feeling a stretch along the left side of your neck. Hold for 30 seconds, then relax.”
The Bone & Joint Clinic mentions that exercises like shoulder shrugs and resistance presses can help prevent neck strain. It is stated that shoulder shrugs involve raising both shoulders and holding for 5 seconds, while resistance presses involve applying pressure to the head in different positions for 5 seconds before relaxing.
Also see: Neck check: Discovering the causes of swollen lymph nodes
