Neck pain is a condition linked to issues with the muscles, nerves, or spine. This discomfort may range from a mild ache to severe, sharp pain, and it could be temporary or become a chronic problem. When pain persists, specific movements and stretches are sometimes used to address the stiffness and discomfort associated with the condition. Here are some helpful exercises to alleviate chronic neck pain:
Neck Rotations
Gentle neck rotations can help improve flexibility in the cervical area and reduce tension. To perform this movement, sit up straight and slowly turn your head to the right until you feel a light stretch, and then hold the position for a few seconds before returning to the center. Repeat this action on the left side, keeping your movements smooth and controlled throughout the exercise.
Chin Tucks
The chin tuck is an exercise designed to strengthen the muscles that pull your head back into alignment over your shoulders. While you are sitting or standing tall, you can perform a chin tuck by placing two fingers on your chin and gently pushing it backward. You will feel a stretch at the back of your neck; hold this position for five seconds before relaxing.
People may find this exercise helps with posture, especially if they spend long hours looking down at a screen. Completing 10 repetitions is a typical starting point for this movement. This exercise targets deep neck muscles, which may be weak in individuals with chronic neck pain.
Shoulder Shrugs
Shoulder shrugs are a straightforward exercise targeting back muscles, which extend from the back of your neck down to your shoulders. These muscles may hold tension, so this movement can provide some relief. Since shoulder shrugs do not require any equipment, they can typically be easily performed anywhere.
To do this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your shoulders up toward your ears, hold the position for a few seconds, and then gently release them back down. You might find it beneficial to incorporate this movement into your daily routine, especially during breaks from sitting.
This exercise is simple to execute, but it provides a direct way to engage the muscles. While it may seem basic, the repeated motions of the muscle group can help alleviate built-up tension. Perform this exercise slowly and carefully to avoid additional strain on your neck and shoulders.
Side-to-side Tilts
Side-to-side tilts are another movement intended to stretch the muscles along the sides of your neck.
- Sit in a chair with your back straight and your feet flat on the floor.
- Tilt your head toward your right shoulder until you feel a gentle stretch on the left side.
- Hold before returning to the starting position and repeating on the other side.
This stretch targets the side muscles. Performing this movement regularly can help maintain or improve this range of motion. Keep your shoulders relaxed and down while you tilt your head, as this will help you get a more effective stretch.
Get Treated for Neck Pain
While exercises may help relieve neck pain, persistent pain may require a visit to a healthcare professional. A specialist can perform a thorough examination and create a personalized treatment plan tailored to your condition. If your neck pain doesn’t improve or gets worse, it’s important to seek professional advice. Contact a pain clinic today to schedule an appointment with a specialist.
