Neck Pain Exercises

Neck Pain Exercises

There are many causes of neck pain and stiffness. Maybe you spend long hours at the office and don't get the chance to change your position very often. Maybe you work at a job that is physically demanding and puts physical stress on your shoulders and neck. Some people drive a vehicle all day and have neck pain and tension as a result. Disease, stress, injury; many factors can cause painful inflammation in the neck. Below are some simple neck pain exercises you can try at home to relieve the pain in your neck.

Once you have the pain under control, continue using the neck pain exercises to prevent your pain from coming back. They will help to increase your range of motion, increase your flexibility and build strength in the muscles of your neck; all benefits that will help ward off further episodes of inflammation caused by injury.

Simple Isometric Movement

These simple movements help make the muscles in the neck stronger. When you do isometric neck pain exercises, there is minimal movement. You will use your hand to provide resistance.

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend 

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

Flexibility Exercises

Use these neck pain exercises to help improve the flexibility of your neck and help relieve muscle spasms.

Neck pain exercises: Neck flexion 

  1. Sit up straight in a chair with your feet flat on the floor (starting position)
  2. Slowly bend your head forward
  3. Keep stretching gently; try to touch your chin to your chest.
  4. Hold to the count of five
  5. Return to the starting position and relax
  6. Repeat the neck pain exercises 8-10 times

Neck pain exercises: Neck extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor (starting position)
  2. Slowly tilt your head backward
  3. Keep stretching gently so your chin is pointed up.
  4. Hold to the count of five
  5. Slowly return to the starting position and relax
  6. Repeat the neck pain exercises 8-10 times

Neck pain exercises: Neck rotation

Sit up straight in a chair with your feet flat on the floor. Slightly tuck your chin. (starting position)

  1. Slowly turn your head to the right
  2. Keep stretching gently, as far as you can turn.
  3. Hold to the count of five
  4. Slowly return to the starting position and relax
  5. Repeat, turning to the left
  6. Repeat the neck pain exercises 8-10 times in both directions

Neck pain exercises: Neck side bend

Sit up straight in a chair with your feet flat on the floor. Slightly tuck your chin. (starting position)

  1. Slowly tip your head to the right, so your ear is moving toward your right shoulder. Be careful not to turn your head or lift your shoulder while doing this.
  2. Keep stretching gently, as far as you can turn.
  3. Hold to the count of five
  4. Slowly return to the starting position and relax
  5. Repeat, tipping your head to the left shoulder
  6. Repeat the neck pain exercises 8-10 times in both directions

Yoga Positions

Some people who have neck pain find Yoga helpful. The positions below are some of those more commonly used for neck spasms and can be used as neck pain exercises. You should not try these without first talking to your doctor and yoga should always be performed under the guidance of a trained yoga instructor.
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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers
Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

Read more
Temed Holdings
4 answers
Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers