09 Dec Neck Pain Exercises To Relieve Pain
Do you suffer from neck pain? If so, you’re not alone. Many people have neck pain at some point in their lives. Common causes of neck pain include poor posture, muscle tension, and joint issues. You can do many exercises to help manage and reduce your neck pain.
One of them is yoga. Specific poses and stretches can help reduce neck, shoulder, and upper back tension.
Regular exercise, such as walking, biking, swimming, and aerobics, can help improve your overall health and reduce neck pain. By increasing your strength and flexibility, you can reduce tension in the muscles of your neck throughout the day.
We will discuss top exercises that can help you relieve neck pain.
1. Neck Rolls
This exercise helps stretch and loosen the muscles of your neck, shoulders, and upper back while increasing circulation in the area. Start by sitting straight or lying on your back with a pillow beneath your neck for support. Slowly roll your head from one side to the other, and keep your neck relaxed as you move.
2. Shoulder Rolls
Shoulders are often the source of pain, so it’s important to exercise them to keep them loose and limber. To perform shoulder rolls, stand or sit with your shoulders relaxed and slowly roll them forward in a circular motion. Do 10-15 repetitions in each direction.
3. Neck Bends
To relieve neck tension and tightness, perform neck bends. Begin by sitting or standing with your head up and facing forward. Tilt your head towards one shoulder and hold for 5-10 seconds before returning to the starting position. Repeat on the opposite side and do ten repetitions in each direction.
Neck bends are best for those with cervical spine issues, as they help strengthen the neck muscles and release tension.
4. Chin Tucks
Chin tucks are a great way to relieve neck pain by strengthening and stretching the muscles. Start standing or sitting upright with your chin pulled back slightly towards your chest to do this exercise. Hold for 5-10 seconds, then release. Repeat for 10-12 repetitions.
5. Neck Rotations
This exercise is an easy way to stretch the muscles in your neck and relieve tension. Start by facing forward, then slowly turn your head to one side, hold for a few seconds, and then turn your head back to the center before turning it to the other. For more of a stretch, you can tilt your chin to your chest and slowly rotate your head from side to side.
6. Neck Retractions
This exercise stretches out the muscles at the front of your neck and helps reduce pain. Start by sitting or standing up straight with the shoulders rolled back, your chin tucked in, and your head slightly bent forwards. Then, keeping the position of your head still, slowly move your shoulders forward and then backward to create a gentle stretching sensation at the front of your neck.
Low-impact aerobic exercises can be a great way to reduce neck pain. Walking, cycling, and swimming are all excellent options for releasing tension in the neck muscles. Make sure you don’t push yourself too hard—you should be able to talk while doing the exercise without feeling discomfort.
If you are suffering from chronic neck pain, the Illinois Pain and Spine Institute provides specialized treatment options for long-term relief. Contact Illinois Pain and Spine Institute for the best treatment for neck pain relief in Chicago. We offer a wide range of treatments and therapies to alleviate neck pain.