The 3 Best Stretches to Relieve Neck Pain
Do you suffer from acute or chronic neck pain? This is one of the most common types of pain experienced by adults in America. If left untreated for an extended period, it can result in problems with not only your shoulders but your arms and upper back as well.
One big cause of neck pain in America is having a sedentary lifestyle.
Other common causes include:
- Sleeping awkwardly
- Unpremeditated pinching of nerves
- A slipped disk
- Wear and tear of the cervical vertebrae
- Prolonged exposure to drafts
- Poor sitting posture
- Mental stress
Neck pain comes in two major forms: acute (short-term) pain or chronic (long-term) pain, which usually lasts more than three months. It’s crucial for you to consult your physician anytime you experience neck pain to ensure that it’s nothing too serious.
There are several neck stretches and exercises that you can perform to alleviate pain in your neck, making it limber and strong.
Here are the top three:
- Tilt your neck forward and backward
- Stand or sit with your head set squarely on your shoulders. Make sure your back is straight as well
- Next, lower your chin until it rests on your chest. Hold that position for about 15-30 seconds. Loosen up and lift your head back up slowly
- Next, tilt your head backward until your chin is almost pointing toward the ceiling. Hold that position for at least 10 seconds, then return to the starting point
- Repeat the exercise more than a few times every day
- Upper Trapezius Stretch
The trapezius is one of the muscles that extend from the base of your neck and down your shoulder. When this muscle becomes tight, it can bring severe pain in the neck region. You can loosen the tightness of the trapezius by performing the following stretch:
- Slightly tilt your head back while moving your ear to the side, over towards your shoulder. Keep your shoulders rested and down, do not lift them.
- You can improve this stretch by placing your hand on the side of your head and pulling it down gently towards your shoulder. Hold this position for at least 10-15 seconds
- Repeat this stretch 3-5 times on each side of your head and shoulder
- Chin Tuck
- Sit on a comfortable chair with both feet planted solidly on the floor. Make sure your back is straight. Push back your shoulders as well
- Tuck your chin in slowly without allowing your head to tilt backward or forwards. Then hold that posture for at least ten seconds
- Repeat this move at least ten times
- If you find it somewhat difficult to perform this exercise, you can also lie on your back. Position a pillow behind your head so that you can be comfortable.
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