7 Exercises to help strengthen and relieve neck pain

These exercises will help you stretch and strengthen your neck and will help you to relieve neck pain, a common problem caused by bad posture, sedentary life and tension.

It is important to adopt good postural hygiene and healthy lifestyle habits, such as getting enough rest, eating well and doing physical exercise, in order to to relieve neck pain. All these activities are essential to strengthen all the muscles and to reduce the appearance of pain.

Below are some stretches and exercises for your situation. You should start each exercise slowly.

To reduce neck pain, you only need to do these exercises that will completely relieve the pain in a few minutes.

1. Neck stretches to side

Exercises to help strengthen and relieve neck pain

This stretch works best if you keep your shoulder down while leaning away from it. To do this:

  1. Start by relaxing your shoulders and grabbing your thighs or chair lightly.
  2. Lean your head toward your shoulder and keep the position during 15 to 30 seconds.
  3. Let the weight of the head stretch your muscles.
  4. Repeat 2 to 4 times toward each shoulder.

2. Neck Bending Resistance Exercises

Exercises to help strengthen and relieve neck pain

  1. Tilt your head slightly to the left and place the palm of your right hand on the right side of your skull, above your right ear.
  2. From this starting position, try to straighten your head and tilt it to the right, while your right arm pushes to the left to prevent it.
  3. With your arms you must make enough force to allow the head to move, but little, slowly and against resistance.
  4. Repeat 8 to 12 times.

3. Tuck in chin

Exercises to help strengthen and relieve neck pain

Lie down on the floor with a rolled-up towel under your neck.

  1. Your head should be touching the floor.
  2. Slowly bring your chin towards your chest.
  3. Hold the position for a count of 6, then relax for up to 10 seconds.
  4. Repeat 8 to 12 times.

4. Neck Rotation

Exercises to help strengthen and relieve neck pain

  1. Sit in a firm chair or stand up straight.
  2. With your chin level, turn your head right and hold it up for 15 to 30 seconds.
  3. Then turn your head to the left and hold it in this position for 15 to 30 seconds.
  4. Repeat 2 to 4 times to each side.

5. Shoulder blade compression

Exercises to help strengthen and relieve neck pain

  1. Standing, press the shoulder blades.
  2. Do not raise your shoulders while you are compressing your shoulder blades.
  3. Hold the position for 6 seconds.
  4. Repeat 8 to 12 times.

6. Shoulders rotation

Exercises to help strengthen and relieve neck pain

  1. Sit up comfortably and spread your feet shoulder-width apart. This exercise can also be done while standing.
  2. Rotate your shoulders upward, and then backward.
  3. Then downward in a smooth, circular motion.
  4. Repeat 2 to 4 times.

7. Rotation

Exercises to help strengthen and relieve neck pain

  1. This is another of the exercises that will help you relieve tension.
  2. You must do it very slowly to avoid dizziness
  3. Then try not to lift your shoulders.
  4. Do it in both directions.
  5. Repeat 8 to 12 times.
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