At one time or another you are bound to suffer from neck pain. It can arise from many different causes, such as carrying heavy items for too long, too much tension or stress, injury from an accident, bad posture or sleeping habits, and several other physical conditions. If the pain is severe, you should definitely see a doctor. But if it is minor and does not last for a long period of time, you may be able to relieve and prevent future pain through regular exercises.
Chin Tuck
The chin tuck can be an effective exercise to relieve neck pain for most people. It will help to stretch and strengthen the muscles in and around the neck. Stand with your back against a door jam, pull your head back until it touches the door jam. Make sure your chin is tucked down while your head is straight back. Hold your head in this way for 5 seconds. Repeat 10 times. Once you are used to this stretching exercise, you can perform without the door jam using the headrest while sitting in the car or in a chair at home.
Prone Cobra
The prone cobra exercise can help strengthen your shoulder, neck, and upper back muscles. It is a yoga style exercise that can also help relieve stress and help with relaxation. Lie face down on the floor with your forehead on a rolled up hand towel. Put your arms to your side with the palms on the floor. Place your tongue on the roof of your mouth to help stabilize the muscles in the front of the neck. As you pinch your shoulder blades together, slowly lift your hands off the floor. Then slowly lift your forehead up about an inch while looking straight down at the floor. Hold for about 10 seconds. Then relax and repeat several more times.
Shoulder Shrugs
This exercise is mean to loosen up your trapezium muscles in the back. A lot of stress is built up here and can cause neck pain. Stand up straight with your arms relaxed and hanging by your sides. Tuck your chin in towards your chest. Then slowly shrug your shoulders upward, hold for a second, and slowly lower back down. Squeeze your shoulder blades together on the way down. Repeat 10 to 15 times without stopping in between.
Cat Stretch
The cat stretch is another yoga style exercise that can help relax your back and neck muscles and improve mobility throughout your spine. Start out on the floor on all fours, knees and hands flat. Your knees should be directly under your hips and your hands should be directly under your shoulders. Slowly arch your back upward and hold for 5 to 10 seconds. Then bring it back down and allow it to sag down with your stomach going toward the floor. Hold this position for 5 to 10 seconds. Repeat the exercise 10 to 15 times.
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