Effective Neck Exercises: Relieve Neck Pain and Improve Flexibility

According to statistics, almost 70% of adults experience neck pain. This is a very common issue that results from poor posture, extended periods of working at a desk, a lot of screen time, and everyday stress. This sharp twinge in your neck can make everyday tasks very difficult. 

Today, we are going to discuss some effective neck exercises that will take you to a pain-free neck again. Keep reading this blog!

6 Effective Neck Pain Exercises

Let’s get started with effective neck pain exercises to relieve tension and pain in your neck:

1. Side to Side Bends

This exercise stretches the side muscles of your neck and relieves pain. Let’s see how to perform it:

1. Sit or stand straight. Tilt your head to the right shoulder. 
2. Wait for a few seconds, and you will feel a stretch in the left side of the neck.
3. Slowly return to a neutral position.
4. Now, tilt your head towards the left shoulder, feeling a stretch on the right side of your neck.
5. Come back to the neutral position.
6. Repeat these moves 10 times on each side.

2. Forward and Backward Tilt

This exercise helps stretch the front and back muscles of your neck, improving your posture and relieving neck tension. You can perform the following steps:

1. Sit with your back straight and start lowering your chin towards the chest.
2. Stay in this position for a few seconds.
3. Now, tilt your chin upwards and look at the ceiling.
4. Ensure that the base of your skull touches the back.
5. Keep this position for a few seconds, then return to the starting position.
6. Repeat this stretch many times a day for better results.

3. Chin Tucks

Chin tuck is one of the best methods to strengthen your neck muscles and spine. To perform it, follow these steps:

1. Sit or stand while pulling your upper back and shoulders backward.
2. Tuck your chin towards the neck slowly, like creating a double chin.
3. Keep your head straight and hold for seconds, then gradually release the chin.
4. Repeat this stretch 10 times and enjoy good results

4. Towel Pull

This stretch stabilizes your neck muscles while strengthening them. It is very simple to perform. Let’s have a look at its steps:

1. Take a rolled-up towel and stand straight.
2. Place this rolled towel around the back of your neck and hold its both ends in your hands.
3. Now, start tilting your head backward and look upwards.
4. While looking upwards, you will feel your hands also moving up while supporting your head and neck.
5. The pull on your towel should be very gentle.
6. After holding for a few seconds, bring your head back to the starting position.
7. Perform this stretch for 10 times daily for a notable improvement in your neck pain.

5. Shoulder Roll

Shoulder roll promotes blood circulation in your shoulders and neck, improving your neck pain. To perform it:

1. Stand up straight and keep your arms relaxed.
2. Roll your shoulders forward in a circular motion. Repeat this movement for 6-8 times.
3. Now, come back to the starting position.
4. Roll your shoulders back in the same circular motion. Make six circles again.
5. Repeat both positions a few times to get rid of neck stiffness.

6. Lateral Extension

As the name suggests, this neck pain exercise stretches the lateral muscles of the neck and enhances their flexibility and movement. It involves the following steps:

1. Stand straight and start leaning your head towards the left side.
2. Resist this motion with your left hand and allow your muscles to press against it.
3. Hold this position for a few seconds, then return to the starting position.
4. Now, lean your head towards the right side with your right hand resisting it.
5. Hold this position for a few seconds and return to the neutral position.

Conclusion

Some of the above mentioned neck exercises provide you instant relief from neck pain while others demand repetition to show the required results. In addition to these stretches, try hot or cold packs for instant pain relief. Also, try support like neck brace to avoid neck strains.

Still, if you are feeling no improvement in your neck, we would recommend you to visit our chiropractic center King West Chiropractic Health Center in Toronto. Depending on the cause of your neck pain, our team will suggest you best neck stretches and also prescribe medications if needed. 

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