Are you struggling to look over your shoulder to check your blind spot? Maybe you experience pain each time you turn your head. If your neck feels tight when you move, know you’re not alone.
In fact, neck pain is one of the top musculoskeletal disorders worldwide. It affects between 16.7 and 75.1% of adults. Neck pain can affect an individual on a social, physical, and psychological level, impacting their quality of life.
You don’t have to live life in pain! Instead, give these neck pain relief exercises a try. With these tips, you can ease your pain away.
As your range of motion improves, your quality of life could, too!
Start improving your range of motion with these easy neck muscle pain relief exercises today.
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Side Rotations
Before you start using these stiff neck pain relief exercises, take a moment to stretch. Regular stretching can help avoid future injuries. Don’t start using these neck exercises until your muscles are loose and ready.
Regular stretching can improve your range of motion, blood flow, and flexibility. Improving your blood flow will ensure proper healing, too. Meanwhile, your pain symptoms should begin to subside.
As you work through these neck pain relief exercises, know you don’t have to use all of them at once. Instead, try a few to start. Spend about a minute on each exercise.
You can complete these neck exercises at a desk, at home, or at work. Start either on your feet or in a comfortable chair.
Don’t rush through these neck pain exercises.
After all, you don’t want to cause yourself more pain. Instead, work through each exercise slowly. If you feel any additional pain, stop right away.
For the side rotations exercise, you can either start on your feet or sitting down.
Keep your back straight. Position your head over your shoulders. Then, start turning your head toward the right.
Do you feel your neck and shoulder muscles begin to stretch? Great! Hold that position for about 30 seconds.
After 30 seconds, turn your head back to the start position, facing forward.
Then, repeat the same stretch on your left side. After returning to the start position, complete another nine times. Complete 10 sets for each exercise.
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Side to Side
Using these stiff neck pain relief exercises won’t only relieve your pain. It can also strengthen the muscles in your neck. Strengthening your muscles can improve your flexibility and relieve tension.
You should experience neck pain less often as a result.
Try the side-to-side neck exercise the next time you’re in pain. This exercise could ease your arm, neck, upper back, and shoulder pain.
Start on your feet, with your feet hip-width apart. Keep your arms at your sides.
Tilt your head toward your left shoulder, touching your ear to your shoulder. Pause once you feel the muscles stretch.
Hold the stretch for 10 seconds before returning to the start position. Then, repeat on the right side. Complete about 10 repetitions per set.
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Forward and Back
Keep your head over your shoulders with your back straight. Then, lower your chin to your chest.
Hold this position for about 30 seconds. Try to remain relaxed. Then, slowly lift your head back up to the start position.
Now tilt your head back, chin toward the ceiling. Try to bring the back of your head toward your spine. Then, hold for about 10 seconds.
Return to the start position before repeating to complete a set.
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Upper Trapezius Stretch
Completing these neck muscle pain relief exercises regularly can improve your pain and mobility. Try this exercise either sitting or standing.
Place a hand against your lower back. Keep the other hand at the opposite side of your head. Then, pull your head toward your shoulder.
Make sure to go slow. You don’t want to hurt yourself. Keep looking straight ahead, stopping when you feel your muscles stretch.
Try to hurt this neck exercise for about 30 seconds before repeating on the opposite side.
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Seated Clasped Neck Stretch
Take a seat! Once you’re comfortable, make sure you’re facing straight ahead. Then, clasp your hands and place both palms at the back of your head.
Move your hands toward your thighs, tucking your chin to your chest.
Then, hold for about 30 seconds.
The seated clasped neck stretch will stretch your trapezius and upper-back muscles.
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Thread the Needle
About 75% of the population experiences neck issues at some point in their lives. About 5% of these patients develop a disability. A disability could impact your quality of life.
In fact, neck pain is the fourth most common cause of disabilities around the world.
Continue using these neck pain relief exercises to reduce your chances of a disability.
For this exercise, position yourself on all fours, with your shoulders and hips above your knees. Then, reach your left arm under and across your body. Keep your palm face up.
Then, bend your right elbow as you lean into your left side. Hold for about two breaths. Then, return to the start position.
Repeat the exercise on your opposite side.
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The Bridge
Lie face-up on your back for this pain relief exercise. Then bend your knees with your feet hip-width apart.
Place your hands and feet on the ground. Then, lift your hips off the floor. Clasp your hands together, below the pelvis, and extend through your arms.
If your neck pain continues, consider consulting a neck surgeon. Surgery could treat the underlying issue.
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Behind the Back
Start this exercise face down. Keep both palms on the back of your head with your elbows aimed at your sides. Then, extend both arms to form the letter Y.
Reach your arms out. Then, bring your hands, palms up, toward your lower back.
Repeat on the opposite side for 30 seconds on each side.
Try to repeat a mix of at least three exercises three times a week. Regular exercise will strengthen the muscles in your neck. Then, you can ease your pain away and improve your mobility.
Ease the Pain Away: 8 Neck Pain Relief Exercises to Try at Home
You don’t have to live life with neck pain slowing you down. Instead, give these neck pain relief exercises a try. By repeating the exercises regularly, you can ease your pain and grow stronger!
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