Long-lasting or sharp pain in the neck can be a sign of serious damage that requires a doctor's attention. However, aches and stiffness in the neck are a natural result of poor posture, sleeping awkwardly or simple daily stress. A program of stretching exercises can help ease and even prevent these minor neck problems.
Hanging Stretch
This is the simplest, lowest-impact stretch you can do to help alleviate minor neck soreness. Perform the stretch by allowing your head to hang to one side or the other, allowing the weight of your head to pull the opposite side of the neck into a stretch. If leaning your head backward, keep the teeth together to make the most of the stretch. You can stretch the entire neck bit by bit, or focus on a sore area by hanging your head in the exact opposite direction.
Shoulder Rolls
Neck pain is often "referred pain," pain that comes as a response to a problem in another part of the body. Shoulder problems are a common source of referred pain in the neck, since the neck muscles work harder when the shoulder is tight. Simple shoulder rolls can alleviate this tightness. Experiment with rolling forward and backward, small rolls and wide rolls. Different shoulder problems will call for different shoulder rolls -- but you'll notice almost immediately when you find the right one.
Group Fitness
Some group fitness classes include stretches and exercises that warm up and loosen the neck and surrounding tissue. Enrolling in such a class combines the advantages of a regular exercise schedule and an expert to consult if you have any questions. Not all group fitness classes have a neck focus, but tai chi, yoga and gentle dance classes often do. Check with your local health club, wellness center or parks and recreation department for appropriate group fitness options in your area.
Posture Exercises
Neck pain and soreness often is caused by poor posture. With good posture, the body is aligned and the skeleton holds up most of the weight. If your posture is poor, the muscles of your back and neck take all that weight. Practicing good posture can take the stress away from the muscles of your neck, potentially alleviating the overload that causes soreness. Good posture happens when the key joints of your body are aligned: Your shoulders are above your hips, your hips above your knees and your knees above your ankles. Practice good posture while driving, walking and waiting in line -- otherwise idle moments during which you can focus on your body.
References
- "The Sports Injuries Handbook"; Christer Rolf; 2010
- Kerry Collette; Tai Chi Instructor; Hillsboro, Oregon
- Neck Solutions: Neck Exercises
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