4 Home Exercises to Reduce Neck Pain

4 Home Exercises to Reduce Neck Pain
0 28 July 2015

Neck pain is really a bummer, and can cause significant discomfort throughout the day. Neck pain is a very common complaint. Ideally, you should have neck pain assessed by a doctor. Many of us find neck pain unavoidable. The good news is there are effective exercises that will bring you relief from neck pain.

In most cases, neck pain is caused by stress and bad posture. Stress can elicit neck pain as one of its symptoms, and can be often be very uncomfortable. Many of us assume bad posture when using computers, watching TV or reading. In these situations, the muscles and bones in the neck are made stiff by immobility or by carrying weight for too long.

If neck pain persists, it is best you have it checked out by one of our Charlotte chiropractors. For persistent neck pain not caused by serious conditions, try these very simple exercises to get relief:

Neck stretch

When you feel stressed, this is very basic exercise helps you attain a sense of relief from neck pain. Simply push the chin forward, stretching the throat, and hold for 5 seconds. Then return the head to center and push backwards, and hold again for 5 seconds. Repeat entire neck stretch procedure 5 times.

Neck tilt and turn

This is only slightly complicated than the basic neck stretch, and will help fully mobilize the muscles of the neck. First, tilt your head down until your chin rests on your chest and hold for 5 seconds. Repeat 5 times. Then, tilt your head down to the left shoulder, tense the muscles, and hold for 5 seconds. Repeat 5 times. Then, tilt your head down to the right shoulder and do the same procedure.

After the neck tilt, perform a neck turn by turning the head to one side, tense muscles and hold for 5 seconds, and repeat 5 times. Then do the other side and repeat the same procedure.

Related Post: 5 Reasons You Should Visit a Chiropractor After An Auto Accident

Levator scapula stretch

This exercise requires you to be beside a wall. This exercises the muscle (levator scapula) that moves the neck from the shoulders. Because it steadies the head from the shoulders, levator scapula often becomes tight and cause neck pain. First, raise your arm and rest it on the wall, making sure that your elbows are at level or higher than the head. Then, turn your head away from that side and look down to stretch the levator scapula.

You can also use your other free hand and gently pull your head forward to increase stretch slightly. Hold for 30 seconds and do the other side.

Neck strengthening exercises

The neck muscles are not that strong. Neck muscles are structured to do fine and focused movement to move the head, not on strength. If you find yourself suffering from frequent neck pain, strengthening exercises can help. The following two exercises strengthen all of the muscles in the neck.

First, lie on your back (you can support your head with a towel) and nod your chin towards the throat. Hold for 5 seconds and repeat this 5 times. Now assume standing position, and squeeze shoulder blades as close as you can, and hold for 5 seconds and then release. Repeat squeezing the shoulder blades 5 times.

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