Many of us spend a significant portion of our day seated in front of computers or engaging in activities that involve looking down, such as reading or using smartphones. This sedentary lifestyle can cause poor posture, leading to muscle imbalances, stiffness, and tension in the neck and upper back. Fortunately, incorporating regular stretches into your routine can help alleviate neck aches and improve flexibility. To know about these stretches, we spoke to Ishaan Arora, Body Building India Certified Fitness Trainer, who currently provides online fitness-related tips.
Understanding Neck Anatomy
Before diving into stretches, it's helpful to understand the basic anatomy of the neck. "The neck consists of seven vertebrae known as the cervical spine, which supports the weight of the head and allows for flexibility and movement. Surrounding the cervical spine are various muscles, which play a significant role in neck mobility and stability," said the expert.
Everyday Beginner Stretches to Practice
Here are seven easy neck stretches you can follow to relieve neck aches, according to the expert.
Neck Tilt
Neck tilt is an easy stretching exercise you can do. "To perform this exercise, sit or stand tall with your shoulders relaxed. Then, gently tilt your head to the right, bringing your right ear towards your right shoulder. Perform the action for 15-30 seconds and then repeat on the opposite side," said Arora. He added that you can perform 2-3 sets on each side but remember to be slow in the beginning and then gradually increase the intensity.
Also Read: Is Work From Home Causing Neck Pain? Here’s How It Can Be Relieved
Neck Rotation
The neck rotation exercise is another easy exercise you might have done in your school. Arora said, "You can start this exercise after sitting or standing in a position. After this, slowly turn your head to the right, keeping your chin aligned with your shoulder. Hold for 15-30 seconds and repeat on the opposite side." You should perform 2-3 sets of this exercise on each side starting light and gradually increasing the intensity.
Neck Retraction
"To perform this exercise, stand in a neutral position, looking straight ahead and slowly draw your head backwards, bringing your chin towards your throat," said the expert. He recommended holding this position for 10-15 seconds and releasing it. "You should repeat for 2-3 sets with slow progression and gradually increasing the intensity," he added.
Shoulder Rolls
You can take advantage of shoulder rolls to ease neck pain. "To perform this exercise, sit or stand tall with your shoulders relaxed and lift your shoulders towards your ears, then roll them back in a circular motion," said Arora. He recommended performing 10-15 rotations, then reversing the direction and repeating for 2-3 sets.
Upper Trapezius Stretch
"Sit or stand with your back straight and tilt your head to the right and gently place your right hand on the left side of your head. Apply gentle pressure to increase the stretch on your left upper trapezius muscle," said the expert. He advised performing this exercise for 15-30 seconds and repeating it on the opposite side. Complete the exercise by performing 2-3 sets on each side with gradual progression.
Also Read: How Your Sleeping Position Leads To Back And Neck Pain
Levator Scapulae Stretch
This exercise targets the muscle of the scapulae. The expert suggested sitting or standing with your back straight and tilting your head to the right and rotating it slightly downward. "Place your right hand behind your back and gently pull it downward. Perform the action for 15 to 30 seconds and then repeat on the opposite side," added Arora. He advised performing 2-3 sets of this exercise on each side to have benefits.
Chin Tucks
"To perform chin tucks, begin in a neutral position, looking straight ahead. Then gently draw your chin backwards, creating a double chin. After this, hold the position for 5-10 seconds and then release. You can repeat this exercise for 2-3 sets making sure you do not put much strain in the beginning," said Arora.
Things To Keep In Mind
Arora suggested performing these exercises gently and stopping if you feel any pain or discomfort. It's also recommended to warm up your neck muscles with some light movements or a hot shower before stretching.
Conclusion
Neck stretches are a simple and effective way to alleviate neck aches caused by our sedentary lifestyles. Remember to listen to your body and perform the stretches gently, stopping if you experience any pain or discomfort. If neck pain persists or worsens, it's advisable to consult with a healthcare professional for a thorough evaluation and personalised guidance.
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