7 Effective Exercises for Neck Pain Relief
Neck pain is one of the most common conditions people encounter these days. The neck is located and positioned to take enormous stress throughout the day. Thus, one may say it is one of the busiest organs of the body!
While some people experience it occasionally, some have it as a constant companion. Some common reasons for neck pain include staring at the laptop, desktop, or mobile phone, hours of driving, lack of adequate neck movements, carrying heavy bags, etc.
Many people ignore the problem and continue doing what they have to. But ignoring neck pain and doing nothing to relieve it can worsen it, radiating the pain to other body parts. The key is to act in time and reduce or prevent neck pain by performing some exercises regularly. Let’s look at seven exercises to alleviate neck pain.
1) Forward and Backward Neck Bends
Lower your chin toward the chest and hold the position for five to ten seconds. On returning to the neutral position, bend your head backward and bring your chin toward the ceiling. Hold it for five to ten seconds. While holding, you will feel a stretch in your muscles in the front of the neck.
2) Side Neck Bends
Slowly bend your head to the right, bringing your ear toward your shoulder. Hold the position for five to ten seconds. You will feel the stretch along the neck’s left side. Return to the neutral position and repeat on the left side.
3) Upper Trapezius Stretch
Sit or stand with your back erect, placing your right hand on your waist. Now, place the left hand on top of the head and apply gentle pressure. While applying pressure, gradually move your head toward your shoulder. Hold the position for 30 to 45 seconds to feel a stretch from the head’s base, through the neck, and across the upper trapezius.
4) Head Lifts
Lie down on the ground with your knees bent and feet flat. Keep your arms sideways. Now, slowly lift your head and move the chin toward the chest. While raising your head, pause at the top before returning to the original position. Keep your shoulders on the floor while performing the exercise. Stretch for a minimum of 10-12 times.
5) Shoulder Rolls
Shrug your shoulders up toward your ears while squeezing the shoulder blades and moving them back. After moving the shoulders down as much as possible, shift them forward while returning to the neutral position. Perform the exercise 12 to 15 times to loosen and relax your shoulder and neck muscles.
6) Neck Rotation
Another effective neck pain exercise is neck rotation. Rotate your head slowly to a particular side, bringing your chin towards your shoulder. Hold the position for 20-25 seconds and return to neutral position. Repeat on the other side.
7) Chin Tucks (Neck Retraction)
Chin tucks can help realign your spine and stabilize your neck. While sitting or standing erect, slowly and gently tuck your chin inwards without tilting your head up or down. Hold the position for a few seconds and release. Perform 12-15 repetitions.
The above are some useful neck pain exercises. But if you think your neck pain has worsened, you should get it diagnosed and treated. Visit Ranka Hospital for an effective and personalized neck pain treatment. With over two decades of experience, renowned doctors, state-of-the-art infrastructure, and a patient-friendly approach, we deliver phenomenal results! Call us at +91 20 2426 1600 to book an appointment.