Exercises & Stretches for Neck Pain

Exercises & StretchesForNeckPain - EatHealthyLiveFit.comSitting at the computer all day, sitting on the wrong chair or improper posture, even while walking can cause neck and back pain. Muscles tighten, pain appears. To decrease these symptoms and relieve the pain, you should do some stretches and exercises that are not too intense, but are a good way to either start the day or take a 5 minute break from the computer screen at the office.

1. The first exercise for the neck is with the head in the center. You should do this exercise while lying on the back or in a seated position. Bend your head forward, but bring your chin to the chest. Stop when you feel the biggest stretch. Hold for 20 seconds, then release. Go back to initial position. Repeat 4 times.

2. Start the exercise with the neck in midline position and head straight. Lie on the back or sit. Bend your head backwards and look up. Stop when you feel the tightest stretch. Hold for 20 seconds, then release, Repeat 4 times.

3. Start the exercise with the neck in midline position and head straight. Turn your head to the left so that you look over the left shoulder. Stop when you feel the tightest stretch. Hold for 20 seconds. Return to initial position. Repeat 4 times. Now turn your head to the right and repeat the same procedure. Hold for 20 seconds, release and return to initial position. Repeat 4 more times.

4. Start the exercise with the neck in midline position and head straight. Bend your head and touch your shoulder with your left ear. Stop when you feel the tightest stretch. Hold for 20 seconds. Return to initial position. Repeat 4 times. Repeat the exercise, only this time touch your shoulder with your right ear. Stop when you feel the tightest stretch. Hold for 20 seconds. Return to initial position. Repeat 5 times this time.

5. This exercise is done on any empty corner in your home or office. Stand straight 2 ft from the corner, facing it. Put your feet together and forearms placed on each wall surface accordingly. Lean on the wall as far as you can. When you feel pain, stop. Hold 30 seconds – 1 minute. Repeat 3-5 times a day.

6. Place your chin forward to stretch the neck. Tense the muscles in this position for 5 seconds, then release. Return to initial position and push your chin backwards. Hold tense for 5 seconds, then release. Repeat 5 times.

It is crucial that you do these exercises slowly and carefully in order to do them right and prevent injuries. The neck and back are sensitive areas and if you feel any abnormal pain while doing these exercises, you should stop immediately and reduce the intensity or speed of the exercise.

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