Do you suffer from neck pain? Does it affect your day-to-day activities? Neck pain can be debilitating, but the good news is that there are exercises you can do at home to relieve neck pain. Here we’ll share with you some of the best exercises to help reduce neck stiffness and improve range of motion. With regular stretching and strengthening exercises, you can help to reduce neck pain and improve your quality of life.
Causes Of Neck Pain
Neck pain can be caused by a number of things, including poor posture, neck strain, neck injuries, and even degenerative diseases. Here are five common causes:
1. Poor posture – Slouching or sitting for long periods of time can put a strain on the neck muscles and ligaments causing neck pain.
2. Neck strain – This can be caused by activities such as lifting heavy objects or participating in sports that involve neck movement.
3. Whiplash – Caused by a sudden jerking motion of the neck, whiplash is often caused by car accidents and falls from heights.
4. Degenerative Diseases – Conditions such as arthritis, osteoporosis, and spondylitis can cause neck pain.
5. Other diseases – Neck pain can also be caused by other diseases such as cancer and meningitis.
It is important to consult with a medical professional if you are experiencing severe neck pain.
5 Best Exercises To Relieve Neck Pain
1. Side-To-Side Neck Rotation
This exercise is designed to stretch the neck muscles and improve the range of motion.
To perform this neck movement:
1. Start in a standing or seated position.
2. Slowly rotate your neck to the left, keeping your chin parallel to the ground.
3. Hold for 5-10 seconds before slowly rotating your neck back to the center position, and then over to the right side.
4. Hold for another 5-10 seconds before returning to the starting position.
Repeat this neck stretch 3-4 times on each side.
2. Chin Tuck Neck Curl
This exercise is one of the easiest neck pain exercises and is designed to help strengthen the neck muscles and improve posture.
To perform this neck movement:
1. Start in a seated or standing position with your head in a neutral position (looking straight ahead).
2. Gently tuck your chin in towards your neck, creating a double chin.
3. Then, curl your neck forward until you feel a stretch across the top of your neck and shoulders.
4. Hold for 5-10 seconds before slowly returning to the starting position.
Repeat this neck curl 3-4 times.
3. Backward Neck Stretch
This neck exercise is designed to help with neck stiffness and tension.
To perform this neck movement:
1. Start in a seated or standing position, keeping your head in a neutral position (looking straight ahead).
2. Gently tilt your chin upwards towards the ceiling and hold for 5-10 seconds.
3. Slowly lower your chin down towards your chest and hold for another 5-10 seconds.
4. Return to the starting position and repeat 3-4 times.
4. Neck Rolls
This neck exercise is designed to stretch neck muscles and promote neck mobility.
To perform this neck movement:
1. Begin in a seated or standing position with your head in a neutral position (looking straight ahead).
2. Slowly roll your neck to the left side, keeping your chin level with the ground throughout the movement.
3. Hold for 5-10 seconds before slowly rolling your neck back to the center and then over to the right side.
4. Hold for another 5-10 seconds before returning to the starting position.
Repeat this neck roll 3-4 times on each side.
5. Dolphin Push Up
This neck exercise is designed to strengthen neck muscles and improve posture.
To perform this neck movement:
1. Start in a seated or standing position with your head in a neutral position (looking straight ahead).
2. Interlock your fingers and place them behind your neck with your palms facing outward.
3. Press the back of your neck into your hands to create resistance.
4. Hold for 5-10 seconds before slowly returning to the starting position.
Repeat this neck press 3-4 times.
By performing these neck exercises regularly, you can help strengthen neck muscles, improve mobility, and reduce neck pain. Keep in mind that neck pain can be caused by several factors and is best treated with a combination of stretching, strengthening, and other treatment methods. If neck exercises do not provide relief, it’s important to consult your healthcare provider before continuing any neck exercises.
Always remember to warm up before performing neck exercises and to stop if you experience any neck pain. By following these exercises, you can help reduce pain and improve your quality of life.
FAQs
Does Yoga help with neck pain?
Yes, yoga can help with neck pain. Yoga combines postures and controlled breathing to strengthen neck muscles, improve neck mobility, and reduce neck tension. It is important to find a yoga class that offers modifications for neck exercises so that you can practice safely without causing further neck pain. Additionally, it is important to consult your healthcare provider before starting any program.
What type of doctor should I see for neck pain?
If pain persists in your for more than a few weeks, it is important to seek medical attention. Your primary care doctor can provide an initial assessment of neck pain and recommend appropriate treatment options. Depending on the cause of neck pain, your doctor may refer you to a physical therapist or another specialist such as an orthopedic surgeon, neurologist, or pain management specialist.
How can I cure my neck ache naturally?
Neck aches can be treated naturally by extending neck exercises and stretches, performing neck strengthening exercises, taking hot/cold showers or baths, using heat/ice packs, relaxation, and meditation techniques, regular massage therapy sessions, getting enough rest and sleep, and making lifestyle changes such as reducing stress levels. Additionally, it is important to consult your doctor.