Reduce Neck Pain With These Six Exercises

Neck pain is a common symptom that usually occurs when the muscles in the neck become tense as a result of poor posture, strenuous exercise, or injury. But how can you reduce neck pain? 

Especially people who do sedentary work often suffer from it, but it can also occur in people who regularly suffer from sleeping problems.

The pain is usually accompanied by a stiff and tense feeling. This makes it difficult to move the head and carry out daily activities.

While this problem can be alleviated somewhat by resting and taking painkillers, in addition, it is always recommended to do exercises that stimulate circulation in this area and speed up recovery.

That’s why we want to take this opportunity to introduce you to the six best exercises to reduce neck pain. Try them yourself!

1. N reduce ekpijn by w alk

Walking is very simple, yet can be very helpful in reducing neck pain. Especially if the pain is caused by poor posture and stress.

In this case, it is of course important to maintain good posture while walking, as walking with poor posture can only make the problem worse.

What should you do?

• Walk for five to 10 minutes, keeping your chest up, your shoulders back, and your head in a neutral position.
• Once your muscles begin to relax, turn your head to the side.

2. Reduce Neck Pain With Relaxation Exercises

While these types of exercises aren’t supposed to move your neck to relieve stiffness, they’re a great option for relaxing your neck when it’s too tense.

What should you do?

• Lie on your back on a fairly hard surface – think of a yoga mat, for example. Rest your head in a relaxed position so that your shoulders are in a straight line.
• Then breathe in and out deeply without moving your head.

• Perform this exercise for at least five minutes.

3. Reduce neck pain by  bending your head from front to back

Exercises that involve tensing the muscles in your neck help to improve circulation in your neck. At the same time, they facilitate oxygenation to your neck and help to relax the affected muscles.

Although this exercise requires a little more strength, little by little you will be able to relax your neck.

What should you do?

• Sit in a comfortable chair. Then bend your head back, as if you were trying to look at the ceiling.

• As you do this, open your mouth slightly to release the tension in your jaw. Make sure you keep your back straight.
• Hold this pose for two to three seconds, then return to the starting position.
• Then bend your head forward so that your chin is almost touching your chest.
• Then do this on both sides three more times.

4. Reduce neck pain by  shrugging your shoulders

Although your neck is where you experience the most pain due to tension, moving your shoulders can help speed recovery.

This will cause the muscles in and around your neck to relax and, over time, improve circulation in this area.

What should you do?

• Sit in a comfortable position with your hands on your thighs or knees and your back straight.
• Then shrug your shoulders, as if to touch your ears with it. Hold your shoulders up for two seconds, then lower them back to the starting position.
• Repeat this movement five or six times until you feel your shoulders are more relaxed.

5. Reduce neck pain by turning your head  from side to side

It is important to be very careful with these types of exercises, as abrupt movements can make the tension in your neck worse.

This exercise is very effective in counteracting neck pain, not only because it soothes the pain, but also because it reduces swelling in the muscles.

What should you do?

• Sit in a chair that provides good support for your back. Place your hands on your knees and then bend your head to the right.
• Try to stretch your neck as much as possible so that your chin is aligned with your shoulder.
• Hold this pose for two seconds and then return to the starting position.
• Then turn your head to the left, stretch your neck, hold the pose for two seconds and return to the starting position again.
• Do this five or six more times on each side.

6. Reduce neck pain by  turning your head

This is a very simple exercise that is great for relaxing your neck, especially if the tension in your muscles is the result of stress and poor posture.

What should you do?

• Sit up straight with your back straight and your hands on your legs.
• Then try to stretch your neck as much as possible and then move your head in circles.
• Do this eight to ten times and then rest.

Do you suffer from a stiff neck or neck pain? Then find a comfortable place where you can do these simple exercises that will reduce the pain and restore your neck.