Whether you sit on the desk and stare at the computer all day or slept in an incorrect position last night, neck pain happens. Over 80% of human experiences neck pain at some point in their lives. Most neck problems are caused because of forward head posture which puts enormous amount of pressure on neck and upper back and can result in stiff and sore neck.
Simple stretching exercises can provide relief to these ached and pains. These movement uses neck retraction which helps joints and muscles attached to the neck work together. After performing these exercises, you will get instant relief and feel better.
1. Neck Stretch:
Stretching releases the stiffness of muscle by loosening them. Performing these neck stretches in continuous manner can provide relief to your neck. To begin, sit in a comfortable position on the chair. After that perform the following steps:
i. Bring your head back as far as you can, keeping your eyes forward and return back.
ii. Then lower your chin down to your chest and hold for 15 seconds.
iii. Lower your right ear to your right shoulder and perform the same on the left side.
iv. Turn your head to the right so that your nose is above your right shoulder and return to the neutral position. Repeat for left side as well.
2. Static Extension:
This exercise is great for your neck, shoulder and upper back as it repositions your spine and hips into extension, counteracting the constant flexion they experience when you sit. To perform this exercise, start on all fours and perform following steps:
i. Place your hands infront of you then shift your body forward so your shoulders stack right over your wrists. This will place your hips ahead of your knees.
ii. Keep your elbows locked and allow your shoulder blades to collapse.
iii. Release your neck and let your head hang.
iv. Relax your stomach and allow your back to arch and hold for 2 minutes.
3. Bridge:
This classic yoga pose helps stretch your neck by lifting your hips high. To begin this exercise, start by lying flat on your back with your arms along the sides of your body and perform the following steps
i. Bend your knees and place your feet flat on the floor.
ii. Bring your heels as close as you can to your gluts, keeping them hip-width apart and making sure both feet are parallel to each other.
iii. Now lift your hips off the ground by firmly pressing feet and palms.
iv. Stay here for 20 seconds and release the tension by slowly lowering your hips to the ground.
So, if anytime you have neck pain, perform these exercises. And if you truly want it to go away for good, you need to get your entire body back in line, not just your neck. So, Exercise!
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