If you find yourself constantly battling neck pain, you’re not alone. But rather than relying solely on painkillers, why not try these simple yet powerful stretches and exercises designed to alleviate tension and promote flexibility?
Neck Pain Relief Stretches & Exercises
Neck Stretches
- First, start with some gentle neck movements to warm up your muscles.
- Turning your head from side to side. This is neck rotation.
- Now you are going to put your ear to your shoulder on each side. Make sure you are not shrugging your shoulders. This is side bending.
Chin Tucks
- Next, the exercise is a simple chin tuck.
- You can put your finger on your chin as a target or starting point
- Then tuck it in. Hold it for about 3–5 seconds, and then relax.
- Do this about 3–5 times.
Upper Trap Stretch
- Now for a trapezius stretch, place your hand under your thigh to keep your shoulder down
- Then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles.
- Hold these for 30 seconds, and perform three times on each side.
Levator Stretch
- Then you will stretch your levator scapulae muscle.
- Take your arm on the side of the pain and place it above and behind your shoulder.
- Then take your opposite arm and place it on top and slightly behind your head.
- Look down towards the opposite knee of the pain apply gentle pressure for a good stretch.
Scalene Stretch
- The next stretch is for the anterior scalene muscles.
- Cross your hand over to the side you want to stretch and place it on your clavicle to help.
- Hold down the first rib where they are attached.
- Turn your head to that side and look upward.
- Hold these for 30 seconds, and perform three times on each side.
Isometric Stretch
- The final exercises are isometric exercises that will help strengthen the muscles.
- You are going to do isometric exercises in each direction.
- Basically, this is when you activate the muscle but are not moving it.
- You can do this by gently pressing your hand in each direction.
- Hold each one of these for 3-5 seconds.
Benefits of Doing Neck Pain Relief Stretches
- Relieve neck and shoulder pain
- Ease tension or stiffness in your neck and shoulders
- Lessen cervical muscle strain
- Promote better posture
- Boost flexibility and range of motion
Also Read: Healthy Neck And Back Exercise For Working Professionals
Neck Pain Relief Stretches & Exercises with O’Coach App
Neck-pain relief stretches and exercises are a simple way to heal from this type of pain. It can be performed anywhere, so if you don’t have time to move from your desks, you can perform this exercise just by sitting in your place. If you’ve only got 5–10 minutes before your next meeting, then doing a few stretches and exercises with the O’Coach app can improve your cervical issues and energize you for your meeting.
O’Coach custom workout app helps us manage and perform your daily workouts. Especially for people with desk jobs, it makes it easy for them to fit basic exercises into their routine schedule.
Try adding these exercises with the help of O’Coach app.
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Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app.
- You can also create your own custom workout routine according to your need and preferences.
- You can add reminder schedules for your exercises based on your convenience and requirements.
- You can create a small community with your friends and supporting family members to keep you motivated and ensure progress.
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