Neck pain is quite common. This is because of the daily tasks we carry out, and because our neck muscles support our head almost all the time.
In this article, we outline a series of exercises that will help you mitigate the uncomfortable pain you feel in this area of the body.
Behind the Back Neck Stretch
This 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.
Bruegger for Neck Pain
– Lie face-down on the floor.
– Contract your gluteus maximus (butt muscles) and raise your chest and arms off the floor.
– Point your thumbs toward the ceiling.
– Bring your shoulder blades together with a hard contraction, while pushing them toward your tail bone.
– Hold for 10 seconds 3 times. Work your way up to a total time of 60 seconds without rest.
Chin tuck exercise is one of the most effective neck exercises to strengthen the neck muscles. Make sure you spine is straight while doing this exercise.
How to do it: Start by standing straight with your feet about three inches away from the wall. Your face should be away from the wall. Now, pull your head back until it touches the wall. Make sure you are not looking up. Hold this position for five seconds and then return to the normal position. Do this 10 times.
This exercise activates the deep cervical flexors for neck pain.
– Lie Face up.
– Place a small rolled up towel underneath the space of your neck to fill it up.
– Place one hand covering the sides of your neck as if you are grabbing your own neck. (I didn’t do it in the picture so you can see)
– Nod your chin ie. bring your chin forward toward your chest making sure you don’t activate those superficial muscles.
Careful when doing this exercise
If you feel your muscles tighten underneath your hand you are activating the superficial muscles. You shouldn’t feel any muscles tightening under your hands as the muscles you are using are too deep to palpate. You want to only activate the deep neck muscles.