Neck pain is quite common and the most alarming fact is that youngsters are the ones who suffer the most; they spend hours on computers or in front of the television which results in stiff neck and pain.The neck area gets stiff and difficulty is experienced when moving the neck and even shoulders. Neck pain can be extremely difficult at times, can cause severe headache, can lead to lower back pain and if not taken care of it can even disrupt normal day to day activities. Neck pain exercises can be done even if there is no pain as it will prevent it from occurring.
How To Get Rid Of Neck Pain:
Diagonal Neck Stretch
Turn your head a little bit to the direction you wish to stretch and then tilt it diagonally towards your chest. Hold it for 30 seconds at least. If you wish to stretch further, you need to use your hand and steadily pull your head forwards diagonally. Repeat this at least 5 times on each side. Do this gently and do not stretch if this gets painful or you will hurt yourself.
Downward Dog Exercise
Start the exercise by standing straight as you face a wall. Keep your hands at waist height. Slowly walk your feet back to a table top position. Your feet will be under the hips. Start lifting sitting bones gently upwards while you keep your hands pressed in the wall. It feels as if the heart is melting towards the floor. If stretching creates a lot of pressure in the hamstrings, try to keep your knees bent slightly. Hold on to this position for at least 6 breaths.
Focus more on the chest and spine lengthening.
Aerobics help in improving blood flow to soft tissues and all muscles, especially when you are doing aerobics targeted for your upper back and neck. This helps in loosening muscles and increasing motion range. Not just this, with aerobic conditions endorphins are produced after about 30-40 minutes of moderate aerobics. Endorphins are known as natural painkillers which help in reducing all pain, including neck pain. Aerobic conditioning is easy to do and can be done everyday. The easy ways to this exercise include 30 minutes of treadmill or 10 minutes of stationary biking or even 20 minutes of on spot jogging or stair climbing.
The Clock- Stretching
For this exercise you need to stand along the side of a wall. Your right hand will be up on the wall – like 12 noon. Now, you need to move your hand as if it is the hands of the clock.
Move it from 12 to 1 to 2 and finally to 3 o clock position. Now, you need to take your left hand and place this on your right rib-cage. Inhale deeply. As you slowly exhale, pull your rib cage forwards but do not move your right arm. You will gently feel a stretch just in front of your right shoulder or downwards towards the right arm. Hold this position and take at least three breaths. Slowly work to intensify the stretch as you move close to the wall. Repeat the entire exercise on your other side. If you feel a tingling sensation in your arm, gently move from the wall till the pain resolves and you discontinue.
A great stretch for relieving neck and shoulder pain and stiffness. You should keep your shoulder down as you slowly lean away.
You should start by gently relaxing the shoulder and hold your thighs or the chair. Start tilting your head towards your shoulders. Stay in this position for at least 30 seconds. To add a bit more difficulty to this stretch, you can use your hand to steadily pull your head towards the should. You should be careful when doing the stretch and discontinue whenever you feel uncomfortable. This exercise should be repeated at least 4 times for each shoulder.
Arms Overhead With Strap
You will need a yoga strap or a belt for this neck stretch. Start by taking your arms overhead. They should be at least shoulder width apart. Your palms will be facing away from one another. In case you find it difficult to straighten your elbows in this position, you can take your arms a bit wider on belt. Now, drop your chin into the chest so that you can relax your neck muscles.
Pull the strap apart. Hold the position for at least 6 deep breaths.
You can repeat two times to get relief from neck and shoulder pain.It is advised to get in touch with your Doctor before you start any of these exercises. If pain increases or there is discomfort, you need to stop the exercise immediately.