Did you know 1 in 3 people a year suffer from neck pain?
Do you suffer from chronic neck pain? Not to worry! In this guide, we’ll go over neck exercises to help reduce pain and tension. These exercises are easy, and you can even try them at the office.
Want to learn more? Keep reading to find out.
Neck Exercises: A Guide
Do you stare at your computer for hours on end? Did you sleep in an uncomfortable position last night? To help reduce the aches in your neck, we’ll go over some stretches that will help loosen your muscles.
1. Desk Chair Stretch
Here is a gentle stretch that you can do while seated at your desk chair. This stretch targets the side of your neck.
With your feet on the ground, sit in your chair. Lift up your right arm next to the right side of your chair. Place your left hand on your head. Tilt your head to the left.
Make sure to add a bit of pressure to your hand to deepen the stretch. For an increased stretch, hold onto the seat of your chair. You will feel more stable and can isolate the stretch on the side of your neck.
Hold this position for 30 seconds. Lift your head up and repeat this exercise on your left side.
2. Deep Neck Stretch
If you’re at your desk, here’s another stretch for your upper back and the back of your neck.
Clasp your hands and bring your palms to the back of your head. Make sure you sit tall and ground your hips into your seat. Press your hands toward your thighs and tuck your chin into your chest.
When pressing down, use the heels of your palms to tug your head from your shoulder. This intensifies the stretch. Hold this stretch for 30 seconds. After the stretch, take your time to lift your head.
3. Standing Stretch
Stand up straight, keeping your feet hip distance apart and your arms at your side. Stretch your arms behind your backside and hold onto your left wrist with your right hand. Straighten your left arm and tug it away from you with care.
To increase the stretch in your neck, lower your right ear towards your shoulder. Hold this exercise for up to 30 seconds and then switch sides.
4. Grounded Tuck Stretch
To relieve headaches, try out this relaxing stretch for your shoulders and neck. Stretch out on the floor and lean on your shins. Lean forward until your forehead rests on the floor. Align your arms by your sides towards your feet.
Stay in this position for a few moments and focus on relaxing your thighs and chest. This stretch will also lengthen your spine. Interlace your hands into a double fist behind you.
Try and press the heels of your palms together. This will increase the stretch in your shoulders.
5. Bridge Stretch
This exercise allows you to control how much you stretch the back of your neck as well as how high your hips lift.
Lay flat on your back and make sure your arms are along the side of your body, palms facing down.
Bend your knees and drop your feet flat to the ground. Shift your heels as close to your bottom as possible, and keep them hip-width apart. Make sure your feet are parallel.
With your feet and palms pressing into the ground, lift your hips off the floor. You can stay in this position or clasp your hands together below your pelvis. Rock your weight from side to side, bringing your shoulder blades closer together.
Try to stay in this position for 30 seconds and lift the hips a little higher. To release this stretch, lower your bottom to the ground. Hug your knees to your chest. This will stretch your lower back.
6. Try a Chin Tuck
Poor posture can weaken your deep neck muscles, leading to chronic pain. If your head is resting in a leaned forward position all the time, the muscles holding the head become weak.
Chin tucks are easy exercises to strengthen your neck muscles. These exercises will also decrease neck tension.
Sit straight with your shoulders back and your head up. Place your finger on your chin. Pull your head back like you’re trying to push your chin into the back of your head. Repeat this stretch ten times and aim for three sets.
7. Stretch Your Chest
Tight chest muscles contribute to rounded shoulders and poor posture, causing neck pain. If you have a desk job, notice how you sit. Do you sit hunched forward? This can cause rounded shoulders and tightness in the chest.
Even the height of your desk can contribute to neck pain. Try and stretch out the pectoral muscles in your chest. This will help improve your posture and help reduce any pain in the neck.
Stand in a corner with your forearms against the wall, forming a 90-degree angle at the elbow. Lean forward until you sense the stretch in your chest muscles.
Try and hold this position for up to 15 seconds and repeat three times. Learn more about the psychological effects of chronic pain.
Contact Us Today
We hope you found this article on neck exercises insightful. Set aside time in your day to stretch your tight neck muscles. This will help prevent pain and relieve headaches.
Do you want to talk to a professional about your chronic pain? Contact us today for more information.