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7 simple Neck Exercises can reduce your neck Pain

7 simple Neck Exercises can reduce your neck Pain

Authored By EMS Customer Service

Suffering from chronic neck pain? Well, you’re not alone. Neck and back pain is a prevalent condition in our present lifestyle - especially among individuals who work in sitting or learning positions for prolonged periods. Neck pain may be a common problem, but it’s not one you can afford to ignore.

Fortunately, you can manage your neck pain with some dynamic neck exercises. Neck exercises help to improve range of motion and build muscle power in the neck. Here are 7 simple neck exercises can reduce your neck pain.


#1. Front and Back Neck Stretches


  • Stand upright or sit comfortably, staring straight ahead.
  • Slowly tilt your head forward, bringing your chin into your chest until you feel a stretch along the back of your neck.
  • Hold the stretch for 5-10 seconds. Then gently tilt your head back, pointing your chin toward the ceiling until you feel a stretch along the front of your neck.
  • Hold the stretch for 5-10 seconds. Then gently return your head to its original position, staring straight forward.
  • Repeat the sequence 3-5 times.


#2. Side Neck Stretch


  • Stand upright or sit comfortably, staring straight ahead.
  • With your gaze remaining forward, gently tilt your head to the left until you feel a stretch along the right side of your neck. (For increased elongation, bring your left hand overhead to apply gentle pressure to the right side of your head, near the temple.)
  • Hold the stretch for 5-10 seconds. Then gently tilt your head to the right until you feel a stretch along the left side of your neck. (Again, for increased elongation, bring your right hand overhead to apply gentle pressure to the left side of your head, near the temple.)
  • Hold the stretch for 5-10 seconds. Then gently return your head to its original position.
  • Repeat the sequence 3-5 times.


#3. Rotating Neck Stretch


  • Stand upright or sit comfortable, staring straight ahead.
  • Gently lower your head forward, bringing your chin to your chest until you feel a stretch along the back of your neck.
  • Slowly rotate your head to the left until you feel a stretch along right side of your neck.
  • Hold the stretch for a few seconds. Then slowly rotate your head to the right until you feel a stretch along the left side of your neck.
  • Hold the stretch for a few seconds. Then rotate your head back to the left and repeat the sequence.
  • Do this at least 10-15 times before gently returning your head to its original position.


#4. Front Neck Extension Stretches


  • Stand upright with your hands clasped behind your back. Stare straight forward.
  • Gently tilt your head back, raising your chin toward the ceiling as far as you can, using your clasped hands to provide support for your upper body against lower body. You should feel a stretch along the front of your neck.
  • Hold the stretch for 5-10 seconds. Then gently return your head to its original position.
  • Repeat the sequence 3-5 times.


#5. Back & Neck Stretches


This is a subtle variation on the simple back neck stretch described in #1 above, using the added resistance of your upper body to achieve more elongation. Here’s what to do:

  • Sit comfortably upright in a chair with your feet firmly planted on the ground a little wider than a shoulder’s width apart. Stare straight forward.
  • Cross your arms in front of your body and grasp the front of the chair in the space between your legs. This is your starting position.
  • Slowly tilt your head forward, bringing your chin toward your chest and allowing the weight of your head to create a gentle stretch along the back of your neck.
  • Gently lean your upper body backwards, using your arms to apply resistance. You should feel a stretch along the back of your neck and into your shoulders as you do so.
  • Resist overworking this stretch! Hold gently for 5-10 seconds. Then return to the starting position.
  • Repeat the sequence 3-5 times.

#6. Neck Resistance Exercises

You’ll need a small towel for this one. It works much like a resistance band workout - only for your neck. Here’s what you do:

  • Fold the towel horizontally to form a thick “band.”
  • Be sure your feet are firmly planted on the ground a little more than a shoulder’s width apart. (This can be done either standing or seated.)
  • Stretch the towel across your forehead, at the base of your hairline.
  • Firmly hold the edges of the towel in each hand, using your upper body strength to generate resistance against the towel as you tilt your head forward, bringing your chin down toward your chest.
  • Gently raise your head and repeat for 5 to 10 reps.

To work the back neck muscles, you would simply position the towel across the back of your head and apply similar resistance while raising your chin up to look skyward.

#7. Neck Bridge or Child’s Pose


The child pose or the neck bridge exercise forces your neck muscles to work. This burn actually helps to strengthen your neck.

  • Take the prone position on the floor, on your hands and knees.
  • Keep your head near your hands, but just a few inches nearer to your legs. Extend your legs, pushing your hips up.
  • You need to support your weight on your head. Do this by removing your hands off the ground. Do this slowly, and stop immediately if you feel any serious discomfort.
  • Hold this position, and then return your hands and knees to the floor.

We hope this article has helped you discover simple, yet effective neck exercises which will help to reduce your neck pain.

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