If we examine the neck's anatomy, there are seven bony vertebrae that make up the spinal column in your neck or cervical spine. Shock absorbers are the flexible cartilage discs located between each vertebra. Your spinal cord contains a number of nerves and is located inside the vertebral column. There are a number of ligaments and muscles that support your neck and head.
Usually, damage to one or more of these structures causes neck pain. Acute neck pain is typically not harmful and will go away in a few weeks. However, if a problem is not treated, it may persist for longer.
7 Neck Pain Relief Exercises
If you have neck pain, talk to your doctor before attempting new exercises. You may learn more about which exercises are risk-free for you and which ones you should avoid.
Additionally, keep in mind that while stretching and strengthening activities may generate minor aches and pains, they shouldn't hurt. If certain activities worsen your symptoms, stop doing them.
The following are the exercises, start doing them after discussing them with your physician. Each exercise can be started in either a seated or standing posture unless otherwise specified. Keep your shoulders back, your head neutral, and your core engaged to maintain proper posture in order to stabilise your spine.
1. Bends from side to side (lateral neck flexion)
- Bring your ear to your shoulder as you slowly tilt your head to the right.
- Feel the stretch along the left side of your neck while you hold for 5 to 10 seconds. Reset the balance.
- Stretch again on your left side.
- Finish 2 to 4 repetitions.
2. Bends to the front and back (neck flexion and extension)
- Your chin should be closer to your chest (flexion).
- Hold the position for five to ten seconds while feeling the strain at the back of your neck. Restart the balance.
- Slowly cock your head back and raise your chin to the ceiling (extension).
- As you hold the position for 5 to 10 seconds, you should feel a stretch on the front of your neck. Again restart the balance.
- Complete 2 to 4 reps.
3. Turns to the side (neck rotation)
- Look back while rotating your head to the right.
- Hold the position for 10 to 20 seconds while feeling the stretch run down the left side of your neck. Make the balance new.
- Turn again, this time to your left.
- Finish 2 to 4 repetitions.
4. Chin tucks (neck retraction)
- For direction, place a finger on your chin.
- Pull your head and chin back rather than down.
- Hold for five seconds while allowing the sides of your neck and the base of your skull to extend.
- Continue 10 reps
5. shoulder rolls
- Raise your shoulders so they are up by your ears.
- Squeeze your shoulder blades together while pulling your shoulders back.
- Your shoulders should be as low as they will go.
- Return to neutral while moving your shoulders forward and noticing how your upper back has rounded.
- As you feel the muscles in your neck and shoulders, relax, and repeat this sequence 10 to 15 times.
6. Stretching the levator scapulae
- Place your right hand behind your head.
- 45-degree head rotation to the right is recommended.
- Feel a stretch along the left side of your neck as you slowly lower your head toward the pit of your right arm. To gradually get into a deeper stretch, use your hand.
- Hold for 15 to 20 seconds.
- Repeat on the other side.
- Finish 3 to 5 repetitions.
7. Head raises
- Your feet should be flat on the ground, your knees bent, and place your arms by your sides.
- Stabilize your spine by contracting your core.
- Your chin should be travelling toward your chest as you lift your head off the floor. When you reach the top, pause before going back to the beginning.
- As you carry out this neck-strengthening exercise, keep your shoulders flat on the ground.
- Repeat ten to fifteen times.