You’re not alone if your neck is tight or painful. One of the most common types of neck pain in the United States is neck discomfort. Like those for any other part of your body, exercises and stretches can strengthen and limber the muscles in your neck. However, there are a few things to keep in mind before beginning neck exercises:
When should I begin exercising?
As long as your doctor says it’s okay, you should begin reducing stiffness and pain as soon as feasible. Resting over an extended period, usually, more than a couple of days will make it more difficult to get moving again.
If you experience significant neck pain or weakness in your hands or arms, don’t exercise. If you acquire it while exercising, stop immediately and see a doctor.
I’m undecided on which exercises to do
These simple stretches may be helpful:
Tilt forward and backward
- It’s possible to accomplish this whether seated or standing. Maintain a calm and smooth pace.
- Start with your back erect and your head firmly over your shoulders.
- Hold your chin against your chest for 15-30 seconds. Relax and slowly return your head to its original position.
- Bring the base of your skull toward your back and tilt your chin up toward the ceiling.
- Return to the starting location after 10 seconds.
- Repeat the set a few times more. Do it daily.
Tilt to one side
- Standing with your feet hip-width apart and arms down by your sides, perform this exercise.
- Tilt your head to the right and try to contact your right shoulder with your ear. When you sense a stretch, come to a halt. Keep your shoulder down.
- Return to the starting position after holding the stretch for 5-10 seconds.
- Repeat on the other side. You can complete multiple sets and gradually increase the number of repetitions to ten.
- Put your hand on top of your head on the same side as your tilted head for added stretch. Press lightly with your fingertips.
Rotation to the side
- Do this while you’re either seated or standing.
- Maintain a straight back and a square head above your shoulders.
- Slowly swivel your head to the right until the side of your neck and shoulder stretches.
- Hold the stretch for 15 to 30 seconds before slowly turning your head forward.
- Repeat on the other side. Perform up to ten sets.
- It’s preferable to perform this while standing.
- Raise your shoulders straight up and forth in a circular motion. Repeat this process six times.
- Return to the starting point and draw six more circles, this time in the reverse direction.
- Stop immediately and consult your doctor if any of these activities create severe discomfort or weakness in your hands or arms.
When will the ache be gone?
Neck pain is frequent, but it is usually not a serious condition. Within a few weeks, your soreness should be more manageable. If the pain is not subsiding, consider seeking help from a trusted health provider as there may be more than some tight muscles that are occurring.
Is it necessary to exercise for a certain amount of time?
Even if you are no longer in pain, you should continue to execute the exercises as part of your routine, this will help prevent your neck pain from returning.
How can I get rid of the pain?
You can exercise your neck muscles in the same way that you would any other muscle. Stretches are effective, but so are basic workouts like the ones listed below. They can help you strengthen your neck and increase your range of motion.
Start with five repetitions of each of these exercises and see if you can increase to ten. Before you begin, consult your doctor.
- Start with five repetitions of each of these exercises and see if you can increase to ten. Before you begin, consult your doctor.
- Stand or sit with your back straight and your head firmly above your shoulders for rotations. Then tilt your head to one side as far as you can comfortably. It’s possible to hold it for up to 30 seconds. Then, for up to 30 seconds, turn your head to the opposite side.
- Standing, raise your shoulders straight up and move them in a circle in one direction. Lower your shoulder and do the same thing in the opposite direction.
- Standing or sitting, place your left hand on the side of your head above your ear for resistance exercises. While keeping your head upright, gently press your head against your hand. Carry on with your right hand in the same manner.
- Lifts for the head. Lift and lower your head while lying on the floor with your knees bent and your feet flat on the floor. Make sure you’re not raising your shoulders at the same time. You can do these while lying on your side or stomach.
Is there anything else I can do?
Neck pain can have so many different sources and if you haven’t been able to figure yours out maybe some help is needed! Pain can come from the most odd places including your shoulder, your jaw or even lower down in your body. Often times we find that desk workers experience a lot of neck pain as well. You can always look for trustworthy professional help to help you get rid of the pain for good!
This article was written by Melissa Hansen, a seasoned writer with contributions to niche BC outlets like Epic Firms, Forever After, and Bridgewell Group. When she is not crafting content, Melissa enjoys her time with a hot cup of coffee in one hand and an inspiring book in the other.