To help you reduce neck pain we have put together some simple and effective neck exercises for you. After taking a long, hot shower to relax the muscles, you can try doing these neck exercises for a little immediate relief. This will make you feel good and maybe even improve your overall body shape.
Over the years we have a lot of influence on our joints and eventually they start to show signs of wear and tear. For example, arthritis affects the cervical vertebrae with increasing age. These are not so strong after years of support of our heads. Of course, if you have neck pain regularly, you must first consult a specialist, orthopedist, rheumatologist or osteopath. He can also advise you on therapies, such as recommending physiotherapy, yoga or Pilates.
However, you can also try basic neck exercises at home for stiffness . Stretching and strengthening exercises help to keep your neck supple and relieve the pain. Remember to gently move your neck during the exercises. Avoid sudden movements or twitching. In addition, you can stop exercising if it increases your neck pain.
This gentle stretching is especially aimed at the sides of your neck. Sit down on the floor with your legs crossed or on a chair. Extend your right arm next to your right knee or along the right side of the chair. Put your left hand on your head and tilt it slowly to the left. Apply light pressure with your hand to make the stretching more intense. To feel a deeper stretch, you can hold on to your right knee or the seat of the chair. This stabilizes the torso and allows you to focus the neck exercises on the sides. Hold one side for 30 seconds and then lift your head slowly. Repeat this stretching exercise for the other side of your neck.
Use your hands for deep stretching of the neck and the back of the thigh. Sit comfortably on a chair or on the floor. Close your hands on the back of your head and sit with a straight spine. Put your hips firmly in the seat. From here, slowly press your hands on your thighs and stick your chin in your chest. While pressing down, pull your head away from the shoulders with the heel of your hand. This will reinforce the neck exercises. Hold this position for at least 30 seconds, then slowly raise your head while releasing your hands.
Here is a relaxing stretch for your neck and shoulders, which can also prevent headaches and drowsiness. Stand with your shins and forehead on the floor in the position of the child from the yoga, Keep this position for a few breaths and work to extend your spine while relaxing your chest to your thighs. When you’re ready, fold your hands behind you in a double fist. Strive to press your palms together to increase the stretch in your shoulders. Then lift your hands up as far as possible. Shift the weight forward by inhaling and lifting the hips off the heels. Rest on your head and then stretch your hands as close to the floor as possible. Stay that way for 10 seconds and then lower your hips back to your heels. Hold steady for another 10 seconds and lift your hips up again.
Stretch through the front of the neck, chest and shoulders in this efficient position . Start by sitting on your heels as if you were lying down. Lean back and place your palms about 20 to 25 cm behind you on the floor, with your fingertips pointing forward. Press your hands firmly into the ground to lift your chest up, arch your back and push your hips toward your heels. To make these neck exercises more effective, lower your head behind you and stretch even more through the neck and the front of your chest. Stay like this for 30 seconds and then lift your head and upper body up.
Finally, we’ll introduce you to a classic yoga pose that lets you control how much you stretch your neck by lifting your hips. Start by laying flat on your back and positioning your arms down the sides of your body. Bend your knees and place your feet on the floor. Keep your buttocks as close as possible, keeping them apart at the width of the hips. Make sure that both feet are parallel to each other. With the palms and feet pressing firmly into the ground, lift your hips off the ground. Keep this posture or close your hands under your pelvis and stretch through your arms. Move your weight from side to side to bring the shoulder blades closer together. Wait another 30 seconds and lift your hips. To finish these neck exercises, lower your butt gradually to the floor. Then stretch your lower back by lifting your knees into the chest.