Neck pain exercise to relieve pain
Do you suffer from neck pain? If so, you are not alone. Many people suffer from neck pain at some point in their lives. Common causes of neck pain include poor posture, muscle tone, and joint problems. There are many exercises you can do to help manage and relieve neck pain.
One of them is yoga. Specific postures and stretches can help reduce neck, shoulders, and upper back tension.
Read more: What are the best yoga positions to relieve neck pain?
Regular exercise, such as walking, cycling, swimming and cardio, can help improve overall health and relieve neck pain. By increasing strength and flexibility, you can reduce tension in your neck muscles throughout the day.
We will discuss top-level exercises that can help you relieve neck pain.
1. Neck roll
This exercise helps stretch and loosen muscles in the neck, shoulders and upper back while increasing circulation in the area. First, sit directly or lie on a pillow under your neck to support it. 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 is important to exercise them to keep them loose and bent. To perform a shoulder roll, relax your shoulders or sit and roll forward slowly in circular motion. Perform 10-15 repetitions in each direction.
3. Neck bend
To relieve neck tension and tightness, perform neck bending. First sit or stand up and move forward. Lean your head towards one shoulder, hold it for 5-10 seconds, and return to the starting position. Repeat on the other side and do ten repetitions in each direction.
Neck bends are best for those with cervical spine problems as they help strengthen neck muscles and release tension.
4
Chin Tucker is a great way to relieve neck pain by strengthening and stretching muscles. Start standing or sitting upright with your chin slightly backwards towards your chest for this movement. Hold for 5-10 seconds and release. Repeat 10-12 times.
5. Neck rotation
This exercise is an easy way to stretch your muscles and relieve tension. First face forward, then slowly turn your head to one side, hold for a few seconds, then turn your head back to the center and turn it to the other. For more stretching, you can tilt your chin to your chest and slowly rotate it from the side.
Read more: 7 ways to remove your neck
6. Neck
This exercise stretches the muscles in the front of your neck and helps relieve pain. First, sit or stand upright and roll back your shoulders, jaw in, and then your head bends slightly forward. Then, keep the head still, slowly move your shoulders forward, and then backward to create a soft stretch in front of your neck.
7. Aerobic exercise
Low-impact aerobic exercise can be a good way to relieve neck pain. Walking, cycling and swimming are great choices to release neck muscle tension. Make sure you don’t push yourself too hard – you should be able to speak without feeling uncomfortable while exercising.
If you suffer from chronic neck pain, the Illinois Institute of Pain and Spine provide a specialized treatment option for long-term relief. Contact the Illinois Pain and Spine Institute for the best treatment for neck pain in Chicago. We offer a variety of treatments and therapies to relieve neck pain.
