Pain in the neck is so annoying and frustrating that the expression has become a common euphemism for anything that's frustrating and annoying. Rather than suffering through this type of pain that results from stiffness and tension in your neck, do simple stretching exercises to relieve your discomfort. They're simple and quick, and most can be done while you're watching TV or sitting at your desk at work.
Butterfly Stretch
The butterfly stretch works the muscles in your shoulders, which are directly connected to your neck. If you're experiencing neck pain and tension, it could be because the muscles surrounding it are also strained. To do the butterfly stretch, sit up straight in your chair with your feet flat on the floor. Bring your hands up and rest the tips of your fingers on your shoulders, pointing your elbows to the floor. Slowly rotate your shoulders forward and try to touch your forearms together, keeping your fingertips on top of your shoulders. Hold this position for 10 to 15 seconds. Push your shoulders back and try to make your shoulder blades touch each other. Hold this position for another 10 to 15 seconds, then rest.
Neck Roll
A simple neck roll can help relieve tension in your neck by stretching and relaxing the muscles in your neck. Start by gently letting your head fall forward so your chin is on your chest. Breathe out and allow the muscles in the back of your neck to relax. Hold this position for five seconds. Roll your head around to the left until you feel a stretch on the right side of your neck. Hold for another five seconds. Repeat this process, rolling your neck back and then to the left, pausing to stretch in between each position. Lift your head up after you've done all four positions, then repeat two to three more times.
Chin Tuck and Extension
The chin tuck and extension stretches and strengthens the muscles in the back of your neck that are largely responsible for holding up and turning your head. Sit up in your chair with your back straight and your chin parallel with the floor. Push your head back, keeping your chin parallel to the floor, and tuck your chin in towards your body. Hold this position for 10 to 15 seconds. Push your chin out until your neck is extended out and you can feel a stretch in the back of your neck. Hold this position for another 10 to 15 seconds, then rest. Repeat both exercises two to three times.
Shoulder Rolls
Another effective way to exercise the muscles surrounding your neck, shoulder rolls take just a few minutes to perform. You can even do them while you're on the phone or typing. Place your arms so your upper arms are close to your body and parallel with your trunk. Slowly shrug your shoulders up as high as you can towards your head. Roll your shoulders slowly forward, then down and back, in a circle. Do 10 to 12 circles with your shoulders, then rest and repeat two to three more times.
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