Neck Pain Exercises

neck pain exercises 1
picture neck pain exercises 1

Neck Pain Exercises

Setting your neck straight We put a lot of impact on our joints over the years. Eventually they start to show the signs of wear and tear. With age, arthritis can cause the joints in our knees, hands, wrists, and feet to become stiff and sore. Arthritis also affects the vertebrae in our neck, which get worn down from years of supporting our head. After age 60, more than 85 percent of people have arthritis in their neck, according to the American Academy of Orthopaedic Surgeons (AAOS). If your neck is sore, see a doctor to find out exactly what’s causing your pain. You can visit your family doctor or see a specialist like an orthopedist, rheumatologist, or osteopathic doctor. Your doctor can also advise you on therapies to help relieve the pain such as postural changes, physical therapy, yoga, or Pilates. And your doctor may recommend pain relieving medication or steroid injections. You can also try basic exercises at home. Though you might be tempted to keep your neck still when it hurts, staying immobile will only increase the stiffness. It will also cause you to lose even more movement. Stretching and strengthening exercises will help keep your neck limber and reduce your arthritis pain. Here are a few exercises you can try for relieving neck arthritis. Remember to move gently and smoothly through each exercise. Never make any sudden movements or jerk your neck. Twisting and turning your neck is done in the neck rotation exercise. Also, stop if any exercise increases your neck pain. Advertisement Advertisement Neck drop and raise Neck drop and raise This stretch works both the front and back of your neck to increase flexibility and movement. Stand up straight, or sit in a chair. Slowly drop your head forward until your chin touches your chest. Hold this position for 5 to 10 seconds. Then return to your starting position. Next, lean your head slightly back and hold this position for 5 to 10 seconds. Repeat the stretch in each direction five times. Head tilt Head tilt This opposing motion works the sides of your neck. Stand up straight or sit in a chair. Slowly tilt your head toward your right shoulder while keeping your left shoulder down. Hold this position for 5 to 10 seconds, then return your head to center. Repeat on the left side by tilting your head toward your left shoulder and holding your right shoulder down. Hold this position for 5 to 10 seconds. Repeat the whole sequence five times. Advertisement Advertisement Advertisement Neck rotation Neck rotation Here is another good exercise for the sides of your neck. Sit in a chair, or stand up with good posture. Slowly turn your head to the right, keeping your chin straight. Hold this position for 5 to 10 seconds, then return to center. Slowly turn your head to the left and hold for 5 to 10 seconds. Then return to center. Repeat five times on each side. Neck retraction Neck retraction You should feel this stretch in the back of your neck. Sit in a chair with your shoulders back and your head straight. Pull your chin straight in, like you are making a double chin. Hold this position for 5 to 10 seconds while feeling the stretch in your neck. Return to your original position. Then repeat five times. Advertisement Advertisement Shoulder rolls Shoulder rolls While you focus on your neck, don’t neglect your shoulders. Exercising your shoulders will also strengthen the muscles that support your neck. Shoulder rolls are a basic, easy exercise to keep your shoulder and neck joints fluid. Sit in a chair or stand with your feet shoulder-width apart. Roll your shoulders up, back, and down in one smooth motion. Repeat this movement five times. Then reverse the motion, rolling your shoulders up, forward, and down five times. Advertisement Practice Reps for necks At first, you may only be able to do one or two repetitions of each exercise. As you get used to the movements, you should be able to increase the number of reps. You might feel a little discomfort when you first try a new exercise, but you should never feel pain. If any movement hurts, stop and check with your doctor. Repeat these exercises every day for six to eight weeks. If your pain doesn’t let up, it gets worse, or you have any weakness in your arms or hands, call your doctor for advice.
neck pain exercises 1

Neck Pain Exercises

Share via facebook dialogShare via TwitterShare via PinterestShare via facebook dialogShare via TwitterShare via PinterestWhether you slept in a funky position last night or you have been sitting and staring tensely at your computer for hours on end, neck pain happens. And a crick in the neck is not only annoying and painful, but it can also lead to headaches and upper back pain. To help reduce the aches and pains try a few of these satisfying stretches. After taking a long, hot shower to help loosen the muscles, try a few (or all) of them for a little instant relief. You'll feel better and maybe you’ll even stand a bit taller.Share via PinterestPOPSUGAR Studios1Seated Neck ReleaseThis gentle stretch targets the sides of your neck.Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground. Extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch. To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck. Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.Share via PinterestPOPSUGAR Studios2Seated Clasping Neck StretchUse your hands to offer a deep stretch for the back of your neck and your upper back.Sit comfortably in a chair or on the floor. Clasp your hands and bring both palms to the back of your head. Sitting with a tall spine, ground your hips firmly into your seat. From here, begin to gently press your hands down toward your thighs, tucking your chin into your chest. As you press down, use the heels of your palms to pull your head away from your shoulders. This will intensify the stretch even more. Hold here for at least 30 seconds, and then slowly lift your head up and release your hands.Share via PinterestPOPSUGAR Studios3Behind the Back Neck StretchThis standing stretch can be done anywhere, and will offer a deep stretch in the sides of your neck.Stand with your feet hip distance apart, arms by your sides. Reach both hands behind your backside, and hold onto your left wrist with your right hand. Use your right hand to gently straighten your left arm and pull it away from you slightly. To increase the stretch in your neck, slowly lower your right ear toward your shoulder. Stay here for 30 seconds and then switch sides.Share via PinterestPOPSUGAR Studios4Grounded Tipover TuckHere's a relaxing stretch for your neck and shoulders that can also help relieve headaches and drowsiness.Come into Child's Pose with your shins and forehead on the floor. Stay here for a few breaths, working on lengthening your spine as you relax your chest to your thighs. When you're ready, interlace your hands behind you in a double fist. If you can, press the heels of your palms together to increase the stretch in your shoulders. Then lift your hands as high as you can. Inhale to shift your weight forward and lift your hips off your heels. Come to rest on the top of your head and extend your hands as close to the floor as you can. Stay here for 10 seconds and then lower your hips back to your heels. Stay here for 10 seconds, and then lift your hips up again. Continue this cycle five or more times, then release into Child's Pose with your arms on either side of your legs.Share via PinterestPOPSUGAR Studios5Seated Heart OpenerStretch through the front of your neck, chest, and shoulders with this relaxing heart opener.Begin sitting on the heels as if coming into Reclining Hero pose. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away. Press your hands firmly into the ground to lift the chest high, arching your back and pushing your hips into your heels. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest even more. Stay for 30 seconds, then lift your head and torso up.Share via PinterestPOPSUGAR Studios6BridgeHere's a classic yoga pose that allows you to control how much you stretch the back of your neck by how high the hips are lifted.Begin lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, keeping them hip-width apart. Make sure both feet are parallel. With your palms and feet pressing firmly into the ground, lift your hips off the floor. Stay here, or clasp your hands together below your pelvis, extending through your arms. Rock your weight from side to side to bring the shoulder blades closer together. Stay here for 30 seconds, continuing to lift the hips high. To release this stretch, gently lower your booty back to the ground. Then stretch through your lower back by hugging your knees into your chest.More from POPSUGAR Fitness:Instantly Open Tight Hips With These 8 StretchesOmmm My! Look Good Naked With the Help of These PosesHow to Get Rid of Neck Pain InstantlyPOPSUGAR Fitness on TwitterPOPSUGAR Fitness on FacebookShare via facebook dialogShare via TwitterShare via PinterestKeywordsupper back pain, neck pain, PopSugar Fitness, stretches, neck stretches

Neck Pain Exercises

Neck Pain Exercises
Neck Pain Exercises
Neck Pain Exercises
Neck Pain Exercises
Neck Pain Exercises

Be the first to comment

Leave a Reply

Your email address will not be published.


*