Neck pain is quite prevalent. It is commonly caused by poor posture like forward-head and rounded shoulders, which increases stress on the neck, and leads to chronic or recurrent neck pain. The good news is that you can make your neck flexible and stronger, which in turn will help you to prevent neck pain and stiffness. Some simple, and yet effective neck stretches go a long way in keeping neck pain at bay. These static and dynamic neck stretches help in improving posture, stretching the tight muscles, and improving the mobility of the neck. Most of the neck pain cases get relief from these effective neck stretches.
It is recommended to do hot water fomentation or apply a heating pad before doing neck stretches. It helps in warming up the neck muscles and makes it easier to do neck stretches.
1.Chin Tucks-Stand with feet shoulder-width apart and upper back pressed against a wall. Now pull the head back with chin tucked so that the head touches the wall. Hold for 10 seconds and repeat ten times.
2. Doorway Stretch-Stand in an open doorway. Lift your arms to the side and bent your elbows at 90 degrees angle. Now place your palms on the door frame, pressing your elbows into the sides. Lean forward until you feel the stretch across your chest. Hold for 10seconds and repeat ten times.
3. Levator Scapula Stretch-Sit upright on a chair and grab the bottom of the chair with your hand on the affected side. Now rotate the head about 45 degrees to the unaffected side and tilt the chin down as if trying to see in your shirt’s upper pocket. You will feel the stretch on the back of the neck on the affected side. To increase the stretch further, place your unaffected side hand on the back of the head and pull down gently. Hold this stretch for 10-15 seconds. Repeat 5-10 times and repeat on both sides.
4. Upper Trapezius Stretch– Start by placing your right arm behind your back. Grab it with your left hand and pull it in the direction of your left foot. Now tilt your left ear toward your left shoulder, and you will feel the stretch on your right Upper Trapezius. Hold for 10-15seconds and repeat five times on each side.
5. Shoulder Rotations– Stand with your arms by your sides. Lift your shoulders and roll them forward in a circular motion and then in the backward direction. Do 10-20 rotations in both directions.
6. Wall Angles– Stand with your back flat against a wall. Now, move your arms out to create a T-shape against the wall. Then bend your elbows at an angle of 90-degrees. Lastly, move your arms up and down while staying flat against the wall. Repeat 10-20 times.
Regular Stretching helps in relieving neck pain.
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