Most people experience some degree of neck pain on a regular basis. According to Arthritis Research UK, most incidences of neck pain are caused by simple muscle tension or strain, generally resolving within a few days. Stress is another common cause of neck pain, as many people store excess tension in their neck and shoulder area. Basic stretches and range-of-motion exercises can help alleviate the symptoms of neck pain. Consult your doctor if pain persists for more than a few days.
Basic Neck Stretch
The basic neck stretch relieves neck pain by elongating and stretching tight neck muscles and tendons. Sit or stand with your spine straight and your head in line with your spine. Relax your shoulders. Bring your right ear to your right shoulder, going only as far as you can without pain or strain. Press your left shoulder down to increase the stretch. If you wish, you can bring your right hand to your left ear and use gentle pressure to assist the stretch. Rotate your head up to look at the ceiling or down to look at the floor while in this position to stretch the front and back parts of your neck. Hold for 30 seconds, then repeat on the opposite side.
Neck Flexion
According to The Physiotherapy Site, this exercise targets the cervical spine muscles and tendons, which often become short and contracted during the course of a day. To perform this exercise, sit or stand with your head in line with your spine and your shoulders relaxed. Bend your head forward so that your chin touches your chest. Hold for a few seconds, then bring your head back up.
Neck Extension
The neck extension exercise stretches the front and sides of your neck. Perform this exercise after you have completed the neck flexion exercise. Relax your shoulders and slowly drop your head back as far as you can, looking up at the ceiling. Hold this pose for a few seconds, then gently bring your head back to a neutral position.
Neck Rotation
The neck rotation exercise stretches the sides of your neck and can help increase your neck's range of motion. Stand or sit with your head and neck in line with your spine. Slowly turn your head to look over your right shoulder, going as far as you can without pain or strain. Hold this position for a few seconds, then bring your head back to center. Rotate your head to look over your left shoulder, holding the position for a few seconds, then return to center. Perform five slow and controlled repetitions.
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