Neck pain is a common complaint among all age groups. Neck pain can be caused by arthritis or osteoporosis, but it is most commonly caused by tight muscles that create stiffness in your disks. This tightness usually results from poor posture and tension build-up from hunching over your desk and computer all day. This pain in the neck can be alleviated by incorporating neck exercises into your daily routine that will help to relax your tight muscles, thereby loosening your disks.
Neck Rotation
Neck rotation is a gentle way to relax the muscles in your neck. Sit in a chair with your torso erect in proper posture; your feet should be flat on the floor. Grasp the sides of your chair with your hands for stabilization. Tip your head slightly toward your right shoulder. Gently rotate it in a circular motion to the left. Perform four circles to the right and then switch directions. Tip your head slightly toward your left shoulder and gently rotate it in a circular motion to the right. Perform as needed.
Be careful when performing this exercise. To avoid injury, do not force your neck into positions. If you over-extend your neck, you can compress your cervical disks and potentially pinch a nerve. Small movements are crucial.
Side Neck Stretch
The side neck stretch will help to loosen and relax the muscles on the side of your neck. Sit tall in a chair with your torso erect in proper posture. Your feet should be flat on the floor. Raise you right arm; place your palm on the left side of your head. Allow you left arm to hang freely at your side. Use your right hand to pull your head gently toward your right shoulder until you feel a light stretch in the left side of your neck. Hold the stretch for 10 seconds. Repeat the stretch on the right side of your neck using your left hand. Perform as needed.
Armpit Stretch
The armpit stretch will help to release tension in the side of your neck, shoulder and upper back. Sit tall in a chair with your torso erect in proper posture and your feet flat on the floor. Grasp the side of the chair with your right hand. Use your left hand to grab the top of your head. Rotate your head so that you are facing the direction of your left armpit. Slowly, pull your head down toward your left armpit. Pull until you feel a gentle stretch; hold it for 10 seconds. Repeat the stretch on the left side of your neck using your right hand. Perform as needed. Be sure not to round your back while pulling on your head.
Member Comments