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4 Simple Exercises to Relieve Neck Pain and Stiffness

Women in a yoga class doing neck stretches

Sleeping in an awkward position, staring at your computer screen for hours, or sudden whipping of the neck during a car accident can all lead to neck pain and soreness. While painkillers can offer you relief from pain for some time, it’s likely to come back once the effect of the medicine wears off.

Here are 4 simple exercises that can offer you relief from neck pain and prevent symptoms from coming back.

  1. Neck Stretch

This is a simple exercise that you can do even on your way to work or while you’re taking a short break. When performing a neck stretch, make sure you keep the rest of your body straight. Push your chin slightly forward, so that your throat is a little stretched. Stretch the muscles of your neck and hold the position for almost 5 seconds. Relax your muscles, tilt your head back, keeping your chin up. Hold this position for 5 seconds and then relax your neck muscles. Repeat this exercise 5 times.

  1. Neck Tilt

To reduce neck strain, tilt your head down so that your chin rests on your chest. Stretch the muscles of your neck. Hold this position for around 5 seconds. Relax the muscles and then repeat the exercise 5 times.

  1. Neck Turn

Turn you head to the right side, keeping your chin still at a comfortable height. Tense the muscles of your neck. Hold this position for 5 seconds and then relax the muscles. Return your head to the center. Then move your head to the left side and repeat the same procedure. Do this exercise 5 times to relieve neck pain and soreness.

  1. Neck Side Tilt

This works the same way as neck tilt. The only difference is that instead of tilting your neck backwards, you need to move your neck down towards one shoulder, tense your neck muscles, and hold this position for 5 seconds. Relax the muscles and return your head to neutral position. Then tilt your neck to the other shoulder and repeat the same exercise. Do this exercise 5 times.

Tips to Get the Most Out of Neck Exercises

Here are a few tips that you can use to make these neck exercises more effective and comfortable:

  • Prior to exercise, take a warm shower. Alternatively, you may consider using a hot pack to warm up the affected area. Applying heat will make the stiff muscles and joints easier to stretch and make exercises more comfortable for you.
  • After exercise, apply a cold pack. This will reduce inflammation in affected muscles and joints and help treat neck stiffness.

These exercises are effective for the treatment of neck pain caused due to acute reasons. If you’re experiencing chronic neck pain, it is important to visit a healthcare professional, such as a chiropractor to identify and treat the underlying cause of neck pain. To learn more about the treatment of neck pain, you may contact us at 512-906-2682

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