Exercises To Alleviate Neck Pain

The neck is a fragile area of the body that consists of sensitive nerves, muscles, vertebrae and connective tissue. Because the neck is sensitive, even the simplest of movements can cause an injury and pain. When this takes place, there are several exercises you can do to relieve the pain and to prevent it from happening again.

Trapezius Stretch

The trapezius muscles are on the top and back of the shoulders at the base of the neck. To do a trapezius stretch exercise, stand with your back to a wall and your feet about shoulder-width apart. Place your right arm behind your back and act as if you were going to tuck your hand into your left pocket. With your head and shoulders contacting the wall, lower your head to the left as far as you can go comfortably. Hold for five to 10 seconds, then switch sides. Do this four to six times total.

Shrugs

You can do shrugs from a seated position or from a standing position with your feet about shoulder-width apart. Grab two light dumbbells and hold them down at your sides with your hands facing inwards. Shrug your shoulders straight up in the air as far as you comfortably can, then lower them back down. Do 10 to 12 reps and four to six sets. If the weights are too much, then you can do this exercise without them.

Cervical Flexion

Cervical flexion can be done from a seated position or standing position. Start off looking straight ahead. Bend your head forward as far as you comfortably can, then reverse your direction and extend your head back as far as you comfortably can. Alternate back and forth slowly and hold each position for a second. Do five to 10 reps and four to six sets.

Rotations

Sit or stand with your feet about shoulder-width apart. Slowly turn your head to the right as far as you can, then turn your head to the left as far as you can. Hold each position for a second, do five to 10 rotations and four to six sets. You can also do this exercise while lying on a bed with your head on a pillow.

Isometric Rotation

Sit or stand with your feet shoulder-width apart. Look straight ahead and place your right hand on your right cheek. Apply pressure into your hand as if you were rotating your head to the right without actually moving it. Hold for five to 10 seconds, switch sides and do four to six sets.