10 Simple Exercises That Relieve Neck Pain
There are gentle and effective solutions for relieving neck pain.
Do you suffer from neck pain? These pains can be very bothersome even if they seem to be an innocuous symptom of a bad night or a long time spent in front of a computer. The stress they cause can turn into eternal suffering.
However, you need to be careful and distinguish between a simple nerve tingling and a burning sensation, indicating displaced and blocked muscles.
If you find yourself in the latter case, do not hesitate to consult a doctor.
But do not worry ! The following exercises will help you relieve the pain. They will help to regain flexibility and relaxation, which will prevent your muscles from tightening even more.
1. The correct posture
- Sit on the floor with your butterfly feet. Your back should be as straight as possible and your shoulders relaxed.
- If for some reason you feel uncomfortable, lean on the back of a chair.
- Without changing your posture, concentrate well: inhale then exhale slowly three times.
- You should feel the air oxygenating your chest until it exits your nostrils. Relax, this is the time to locate the pain.
2. Shoulder lift
- Now stretch your neck
- Gently pull your shoulders back. Maintain your upright posture, without losing the tempo of your breathing.
- Repeat according to your possibilities. Inhale and exhale with each repetition.
3. Neck rotation
- It is recommended to practice neck rotation while standing.
- Here again, keep your back straight and control your breathing.
- Slowly turn your neck to the left.
- Do 3 repetitions then do the same to the right. Repeat the movement 2 times.
4. Head tilt
- To perform this exercise, use your left hand to gently tilt your head until the ear touches the shoulder.
- Hold the position for 15 seconds.
- Repeat the same gestures on the other side, using your right hand. then do 7 repetitions on each side.
5. Head down
- Again, use your hand, but this time tilt down, looking at your shoes.
- Hold the posture for 2 seconds.
- Repeat 15 times.
6. Head back
- Tilt your head back and look up to the sky. Keep your back straight while holding your breath.
- Breathe in and out.
- Slowly turn your head to the left, slowly come back to the center, then do the same for the right side.
- Repeat the movement 15 times.
8. The “handcuffs”
- Keep your back straight. With your left hand, hold your right hand as if you were handcuffed.
- Inhale and exhale slowly, as you pull your hand to the right, tilting your head to the same side.
- Hold for 10 seconds then repeat the same steps for the left side.
- Repeat 2 times for each side.
9. Hands on the head
- With your back straight, look up and put your hands one above the other on your head.
- Stretch your neck slightly, lift your head, inhale and lift your left shoulder.
- Now exhale and lower your shoulder.
- Do the same for the right shoulder. 5 repetitions for each side will be sufficient.
10. Hands behind the neck
- Position your hands behind your neck. Extend your arms out to the side.
- Take a deep breath and then lift your head looking up.
- Hold this position for 10 seconds and exhale as you lower your head.
- Close your arms and let your elbows touch.
- After 10 seconds in this position, separate your elbows again.
- Inhale, lift your head, and repeat. Do 7 repetitions.
Recommendations against neck pain
- Make sure your mattress is firm.
- If you have to carry something heavy, take precautions.
- Avoid sleeping on your stomach, as this damages the vertebrae.
- Avoid pillows that are too thick.
- Remember to maintain an upright posture.
- Get regular physical activity to relieve stress and keep your muscles moving.
- Don’t stay in one position for too long: If your job involves standing or sitting for long periods of time, move around frequently and stretch your muscles.
Note : Remember that these exercises are advice based on general medical advice. If your neck pain is persistent or very intense, it is best to see a specialist. Don’t put your body to the test.
