Neck pain is a common problem that occurs because of many reasons. The most common reason behind neck pain is poor posture. If you have a bad posture, neck posture exercises can greatly help to fix it. Maintaining an ill posture causes a lot of pressure on the muscle of your neck. The situation can worsen an existing injury as well. Other causes of neck pain include using a computer or phone for a long time, suffering from a jerk, injury out of an accident, wrong sleeping position, using a poor-quality pillow, etc.
Pain in the neck may be mild or severe, depending upon the cause of your neck pain. This pain improves within a few weeks following suitable neck pain treatment such as medication, exercise, etc.
You can take some easy measures and steps to get rid of the excruciating neck pain. The over-the-counter pain relief medication serves as a quick resort to the problem. Some of the most sought-after painkillers for treating neck pain include ibuprofen, acetaminophen, etc.,
Apart from relying on medication, it is equally essential to perform some neck pain movements. Neck pain exercises help reduce neck tension, hence increasing the range of movement. This article covers all the necessary movements, stretches, and exercises that you can regularly perform to keep neck pain at bay:
Stretching movements for neck pain:
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Chin Tuck:
This stretching exercise for neck pain helps to strengthen the muscles. Chin tuck also stretches the muscles of your neck and skull.
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Levator Scapulae Stretch:
This stretching movement works best for the long muscle that runs down on the side of your neck. This muscle also attaches your neck to the shoulder. Perform it regularly in case of any neck injury.
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Chest Stretch:
Regular chest stretching can help you work on your neck muscles, thereby keeping them flexible. You can try the movements such as seated chest stretch regularly to keep your neck muscles
Movement exercises for neck pain:
Any kind of neck pain or back pain can be treated with regular movements exercises. Exercises for neck pain helps to relax all your neck muscles, thereby releasing the pressure and avoiding neck stiffness or strain. Listed below are some common exercises that you can perform to get rid of that longing neck pain:
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Neck rotation:
Merely rotating your neck in the right form can help you relieve neck pain to some extent. Take a neutral position and turn your head slowly to the left such that you are looking over your shoulder. Pause and then turn the head back to the center. Repeat this movement on the right side as well.
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Forward bending:
Lower your head forward towards the chest. Hold the position. Now try to move your head up to the neutral position. Repeat the movement several times. Relax your body.
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Shoulder rolls:
As your neck and shoulder muscles are attached with an important muscle, doing shoulder rolls can also help you relieve the constant neck pain. Put your neck and head in a neutral position. Shrug your shoulders while keeping your head and neck stiff. Move the shoulders in a circular motion such that you squeeze the blades together. Release them forward. Repeat.
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Seated twist:
Sit on a chair with your back straight. Place your left hand on the right knee. Pull it up to rotate the shoulders to the right. Return to the center. Repeat the same movement with your right hand on the left knee.
Takeaway:
The above-listed neck exercises are easy to perform. Apart from exercising regularly, ensure that you maintain a good posture to avoid any future muscle tension. Walk straight and use good-quality pillows and mattresses. Avoid using your phone too much and your neck will thank you in future!
