Neck pain can stem from posture, muscle strain, or underlying conditions. Gentle movements may help manage discomfort and improve neck flexibility. Performing specific exercises regularly can support the structures in your neck. Here are a few simple movements to add to your daily routine:
Shoulder Rolls
Shoulder rolls are a simple exercise to begin with, and you can perform them while seated or standing. While this exercise focuses on the shoulders, it helps release tension that contributes to neck discomfort. Start with your arms relaxed at your sides.
Lift your shoulders up toward your ears in a slow, controlled motion. You can hold this position for a moment, and then you gently squeeze your shoulder blades together. Roll your shoulders back and down to the starting position. If you complete several repetitions, you can repeat this process throughout the day.
Neck Tilts
Neck tilts target the muscles on the side of your neck, which may help address neck pain. To perform this exercise, start in a seated position with good posture. Keep your head level, and look straight ahead with your eyes.
Slowly tilt your head toward your right shoulder until you feel a gentle stretch, and hold the position. A mild stretch on the opposite side is expected. Return your head to the center, and then you can repeat the movement on the left side. Aim for a few repetitions on each side.
You can increase the stretch if you gently place your hand on your head. Let the weight of your hand deepen the stretch, but do not pull your head down. This movement should be smooth and pain-free. Always listen to your body’s signals when it comes to exercises such as this.
Chin Tucks
The chin tuck exercise strengthens the muscles that pull your head back into alignment. Poor posture often weakens these muscles over time, so this movement is beneficial. Chin tucks can be performed sitting, standing, or lying on your back, depending on your preference.
Start by sitting up straight with your shoulders back and down. Tuck your chin toward your chest without tilting your head down, creating a double chin. You will feel a stretch at the back of your neck while the muscles in the front engage. Hold this position for five seconds before relaxing. You can complete several sets throughout your day. For example:
- Perform one set in the morning.
- Do another set during your lunch break.
- Complete a final set in the evening.
Neck Rotations
Neck rotations improve your neck’s range of motion. Start with your head in a neutral, forward-facing position. This movement should be slow and deliberate. Slowly turn your head to the right until you feel a gentle stretch, and keep the rest of your body still. Hold the stretch for before you return to the center. Repeat the same movement on your left side. You can complete several repetitions on each side.
Get Treated for Neck Pain
While exercises can be helpful, persistent or severe neck pain might require professional attention. A healthcare provider can offer a thorough evaluation to identify the source of your discomfort. They can develop a personalized treatment plan for your specific needs. Do not ignore pain that worsens or does not improve. If you are experiencing ongoing neck pain, schedule an appointment with a qualified professional today.
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