Neck Pain – Here Are 9 Simple Relief Exercises

A few simple exercises performed correctly will definitely help, even with severe pain in the neck or nape.

Neck Pain - Here are 9 easy exercises for relief

Neck pain is quite an annoying condition that can result from improperly positioning your head while you sleep, spending too many hours in front of the computer, or from excessive levels of stress. Whatever the cause, neck pain can make it difficult to function normally and may limit your mobility. Of course, this does not always mean that the only solution is medical intervention. Sometimes a few simple exercises are enough to give yourself relief.

What you should pay special attention to is the ability to distinguish a momentary attack of pain from an actual nerve injury. In case of any doubts, it is best to see a doctor who will determine how much the pain will go away on its own and how much specialist intervention may be needed.

Don’t worry though! If your neck pain is not due to a more serious injury, you can help yourself with simple exercises to improve the mobility of your neck and nape and help you relax. Thus, you will prevent muscle strain and relieve pain.

1. Neck pain and correct posture

Here are some key points that will help you improve your posture and relieve neck pain:

Sit on the floor in Turkish or in the lotus position. Straighten your back as much as possible. Relax your shoulders.
If you feel uncomfortable in this position, you can lean your back against a wall or other simple and stable surface.
Try not to change your position once and concentrate only on your breathing: slowly take three deep breaths in and out.
Feel the air filling your lungs, chest and mouth.

In addition, concentrate, relax and try to locate the source of the pain.

2. Raising the arms

Slowly bring your shoulders and arms back.
Straighten your back and try not to lose your breathing rhythm.
Then breathe in and out slowly.
Do 10 to 15 repetitions until you feel relaxed and your neck pain is less of a problem.

3. Turning the neck

This exercise will require you to stand up.
Stand up straight, straighten your back, and concentrate on your breathing.
Gently twist your neck to the left.
Do 2 sets of 3 repetitions on each side.

4. Pumping the head

In this exercise, use your left hand to gently push your head towards your shoulder.
Try to pull your head all the way to the shoulder, but do not exceed your limit.
Hold this position for 15 seconds.
Do the same for the right side.
Do 7 repetitions on each side.

5. Head tilting

As in the previous exercise, you will help yourself with your hand.
This time, however, push your head forward slightly so that you can look down at your feet.
Hold this position for 2 seconds.
Do 15 repetitions.

6. Tilting the head

Tilt your head back and look at the ceiling.
Hold your breath, then breathe in and out deeply.

Gently turn your head to the left, go back to the center, and turn your head to the right.
Do 15 repetitions.

7. Exercise with clasping hands

Stand up straight, straighten your back.
Clasp your hands behind your back as if you are wearing handcuffs.
Take a deep breath in and out.
Move your palms to the right and tilt your head in the same direction.
Hold this position for 10 seconds, then work over to the other side.
Do 2 repetitions on each side.

8. Hands on the head

Straighten your back and place both hands on top of your head.
Stretch your neck slightly, raise your head, and inhale.
Raise your left arm.

Breathe out and lower your arm.
Do the same for the other side.
5 repetitions on each side are enough to relieve neck pain.

9. Hands on the back of the neck

Place your hands on the back of your neck.
Take your elbows away from your body, take a deep breath and raise your head.
Hold for 10 seconds in this position and exhale as you lower your head.
Bring your arms together so that your elbows touch each other.
Wait 10 seconds and release your elbows.
Take a deep breath, lift your head, and repeat
Do 7 repetitions.

Other recommendations for neck pain

If you constantly struggle with ailments such as neck pain, be sure to follow a few simple tips that will permanently change your habits and will allow you to avoid this problem.

Make sure you have a suitable sleeping mattress.
Do not lift too heavy objects carelessly.
In addition, avoid sleeping on your stomach as it has a bad effect on the spine.

Do not use pillows that are too hard.
Remember to maintain the correct body posture during the day.
Exercise regularly and learn to manage stress and muscle tension.
Avoid staying in the same position for too long – even if your job is sedentary, do some simple exercises from time to time to keep your muscles and joints moving.