Your neck area is one of the parts of your body that suffers the most from your routine. It also suffers from the stress of your job or everyday activities. That’ why easy exercises to reduce neck pain are an important part of your fitness habits.
Being seated for many hours in front of a desk, gaining weight or sleeping badly can cause neck pain. Because of this, in this article, we’re going to tell you which are the best exercises for reducing them.
Reduce neck pain with these exercises.
Wrong postures and emotional stress are the main causes of tension in your neck area. When this happens, your bones, muscles, tendons, and nerves are imbalanced and cause pain or immobility.
The more you wait to reverse the situation, the more complicated it’ll be. This is because your body compensates for the structural instability. This involves your muscles, bones, and tendons more.
Because of this, the pain in your neck can move to your shoulders, shoulder blades, back, etc.
With the following exercises. You can stretch your neck. And prevent or reduce your neck pains.
Don’t forget that prevention is very important. And, you can do this at any time of the day (without waiting for the first symptoms or pains).
1. Lotus position with rotations
This can be an exercise with many benefits. This is because while it does reduce neck pain, it lets you relax and calm yourself. This is something great after a stressful day.
- Sit on the floor, on a mat, or on your bed (any surface that’s soft and welcoming).
- Cross your legs and put your hands on your thighs. Your back and head need to be straight.
- Stay in this position for 5 minutes with your eyes closed. Breathe slowly.
- Then, start the neck rotation movements.
- First start going to the right, then go to the left (as if you were saying no). Then, upwards and downwards (as if you were saying yes).
- Do circular rotations clockwise and counterclockwise.
- Throw your head backward.
- You should do each movement 10 times.
One of the most effective ways to reduce neck pain is through stretching the affected area (and the surrounding areas).
It’s best for a specialist to do these. But, if you can’t stand the tension anymore, you can also do them at home. But, you should always be very careful when you are working to reduce neck pain.
Don’t forget that your neck is a very delicate area.
- Start in the lotus position again.
- Turn your chin to the right and slightly lower it.
- Take your head in your right hand and put a certain amount of pressure on it. The pressure should be towards the back and down.
- Return to the starting position. And repeat it for the left side.
- Then, move your head like you wanted to touch your ear to your shoulder. Press from below with your right hand. Repeat this for the other side.
- Lastly, tilt your head forwards (your chin should be as close to your chest as possible.)
- Interlace your fingers and put them behind your head. Use a light downward pressure.
- You only have to do this exercise for 30 seconds per day.
3. Yoga to stretch your neck
Maybe you think that this is an exercise for people who have a certain amount of flexibility. Or, you might think it’s just for people who’ve practiced yoga in the past. However, you can put it to the test and finally reduce neck pain.
- Lay face up on a mat with your legs stretched out straight and your arms at your sides. Relax while you breathe slightly through your nose.
- Raise your legs to make a right angle with the floor.
- Move your legs backward so that they go past your head. The idea is that you touch the floor with the balls of your feet.
- Your arms should stay stretched out.
- You’ll feel a light pressure in your neck.
- Keep this position for a few moments. Then, slowly go back to the starting position.
4. Exercises for your shoulders
When your neck has been under a lot of pressure and it’s been a while, you probably also have tense muscles in your shoulders and shoulder blades.
You can alleviate the tension by doing certain exercises for this area.
- With your back straight raise and lower your shoulders until they touch your ears (or they come as close as possible).
- Then do twists forward and backward with your arms.
- Repeat this exercise 10 times.
Advice for relieving neck pains
Besides putting this list of practices to use, you can reduce or avoid tense muscles by following the following recommendations.
1. Take a hot shower
Allow warm water (or as hot as possible) to fall on the affected area for a few minutes. Don’t lower your head during the process. You can do some light twists or movements to the side.
2. Use a cushion
This can be a great help for when you feel very tense. Heated or electric cushions stimulate the blood flow in your neck.
Don’t use them for more than 15 minutes.
3. Change your pillow
Sleeping properly noticeably reduces neck pain. Perhaps the pillow that you use is too high or low.
Try to sleep on your side to keep your neck from feeling it during your sleep.
4. Change your posture
If you’re in front of a computer all day for your work, try to get up from your chair and take a few steps every once in a while.
You can also do some relaxation exercises and stretches when you’re sitting.
Think about using a good seat that supports your neck and helps you maintain a comfortable position while you use your keyboard or mouse.