Headache, neck pain, and other upper body aches and pains can cause occasional discomfort in one’s life. But, with the right neck exercises and stretches, these types of pain can start to decrease. In this article, we will discuss the different types of neck exercises and stretches that can help to relieve neck pain, such as range-of-motion exercises and neck stretches. We will also explain how to properly perform each exercise and/or stretch to ensure you get the maximum benefit.
1. Range-Of-Motion Exercises
Range-of-motion exercises are important for neck pain relief, as they help to:
- Relieve neck tension
- Increase the flexibility of the neck muscles
- Reduce pain
These exercises should be to performed slowly and with control. It’s important to move your head slowly and not jerk it, as this will worsen the pain. Some range-of-motion exercises that you can do are side-to-side, up-and-down, and head circles.
Side-To-Side Exercises
Side-to-side exercises involve slowly moving your head from side to side, while keeping your back, spine, and shoulders straight. This exercise helps to loosen up tight neck muscles and works to reduce neck pain. Start with slow, gentle motions and gradually increase the range of motion as your neck becomes more flexible.
Up-and-Down Exercises
Up-and-down exercises involve moving your head up and down, while keeping your shoulders and spine in an upright position. This exercise helps to strengthen the neck muscles, increase their range of motion, and reduce neck pain. Again, start slow and gradually increase the range of motion as your neck becomes more flexible.
Head Circles
Head circles are another excellent exercise for neck pain relief. This exercise helps to relax the neck muscles and restore their range of motion. Begin by slowly rotating your head in circles. As you rotate, breathe deeply and focus on relaxing your neck.
2. Neck Stretches
In addition to range-of-motion exercises, neck stretches are important for neck pain relief. Neck stretches help to relieve tension and reduce tightness in the neck muscles, which in turn helps to reduce neck pain. Some examples of neck stretches are chin tucks, shoulder rolls, and chin-to-chest stretches.
Chin Tucks
Chin tucks are a great way to stretch out the neck and relieve tension. To do a chin tuck, stand or sit with your back straight and your chin pointed forward. Next, gently tuck your chin in towards your chest, as if you’re trying to make a double chin. Hold this position for 15-30 seconds, then release.
Shoulder Rolls
Shoulder rolls help to stretch out the shoulders and relax the neck muscles. To do a shoulder roll, start by standing or sitting up straight. Next, slowly roll both shoulders in a circular motion, up and around. Continue for 20-30 seconds and repeat 2-3 times.
Chin-To-Chest Stretch
The chin-to-chest stretch is a great way to stretch out the neck muscles and reduce neck pain. To do this stretch, start by standing or sitting up straight. Next, gently tuck your chin downward, towards your chest. Hold this position for 15-30 seconds, then release and repeat.
People Also Ask
Is stretching good for neck pain?
Stretching can be very helpful for neck pain, as it helps to relax tight neck muscles and reduce tension. Stretching also increases the range of motion in the neck, which can help to reduce pain.
Can I exercise with neck pain?
It’s best to avoid strenuous exercises when you have neck pain, as this can worsen the pain. Instead, focus on gentle exercises and stretches, such as range-of-motion exercises and neck stretches.
How long does it take for neck pain to go away?
The amount of time it takes for neck pain to go away can vary depending on the severity of the pain and the underlying cause. If you have mild neck pain, it is usually gone within a few days. However, for more severe neck pain, it can take a few weeks for the pain to subside.
Which exercises are best for neck pain?
Range-of-motion exercises and neck stretches are generally the best exercises for neck pain relief. Range-of-motion exercises help to increase the range of motion in the neck, while neck stretches help to relax tight neck muscles and reduce tension.
What should I do if my neck pain persists?
If your neck pain persists after doing exercises and stretches, it’s best to speak to your doctor. Your doctor may recommend further treatment such as physical therapy, medications, and/or lifestyle changes.
Conclusion
Neck pain can be a pesky issue, but with the right neck exercises and stretches, it can be managed and/or relieved. Range-of-motion exercises and neck stretches are the best exercises for neck pain relief, as they help to relax tight neck muscles, increase range of motion, and reduce tension. If you have persistent neck pain that does not go away with exercises and stretches, it’s best to speak to your doctor for further treatment options.