“Is your neck okay?… Did you know that neck pain is one of the most common types of pain the Americans face?” my friend Caroline said as she saw that I was moving my neck around to relieve some pain.
That’s something that I didn’t know, so naturally, I grabbed my phone and started searching on neck pain on google. The stiff and sore neck pain I was having was affecting my mood throughout the day and, ultimately, my work life. I wanted this aggravating neck pain to GO AWAY!!!
On google, I learned that neck stretches and exercises could strengthen my neck muscles, which would help prevent problems on my shoulders, upper back, and arms. I knew that I needed to start doing these stretches pronto!
I found an article online with some stretches and exercises to do for my neck pain. Excited, I grabbed my water bottle, put on some music, and started on a few times!
Here are the stretches I worked on:
1. Forward and Backward Tilt:
- Start with the head facing forward over your shoulders, and your back straight.
- Lower your chin toward the chest and hold this position for 15 to 30 seconds. Relax and then slowly lift your head back up.
- Tilt your chin toward the ceiling while bringing the base of your skull towards your back. Hold this position for 10 seconds, then return to the starting position.
- Every day, repeat set several times.
2. Side Tilt:
- Gently tilt the head towards the right shoulder, and try to touch it with your ear. Try not to raise your shoulder and stop when you feel the stretch.
- Hold this stretch for 5 to 10 seconds, and then go back to the starting position.
- Repeat these moves on your left side. You can do several sets and work your way to 10 repetitions.
- If you’re interested in some extra stretching, put the hand on the same side of your tilted head on top of your head and press it lightly with your fingertips.
3. Side Rotation:
- Keep your head forward and your back straight.
- Slowly turn your head to the right until you’re able to feel a stretch on the side of your neck and shoulder.
- Hold the stretch for about 15 to 30 seconds, and then slowly turn your head forward again.
- Repeat these steps on your left side, and you’re able to do up to 10 sets.
4. Shoulder Roll:
- Stand on your feet.
- Raise shoulders straight up and then move in a circle forward motion. You can do it up to 6 times.
- Return to the starting position, and make another six circles, this time going backward.
I’m glad to have found these stretches, as they’ve been able to relieve my neck pain quite a bit. Remember, if you’re starting, take it one step at a time! It’s important to start slow and do these stretches safely to avoid any accidents.
If your neck pain is not going away, Austin Spine & Wellness Center is here to help. Text or Call for Same-Day consultation Click to call
Wheeler, Tyler. “Neck Stretches for Pain Relief: How to Stretch Your Neck.” WebMD, WebMD, 26 Jan. 2020, www.webmd.com/fitness-exercise/fitness-neck-stretches.
