Which Are The Best Exercises To Relieve Neck Pain?

Dealing with consistent neck pain can uncomfortable and unpleasant. It may impact people of any age or background.

Whether it stems from incorrect body alignment, extended periods spent seated at a workstation, or other unknown factors, discovering an efficient means to mitigate neck discomfort is pivotal for upholding one’s overall health.

One highly viable method for managing and relieving neck pain revolves around specialised exercises and prescribed stretches.

Including exercises for neck pain and stretching techniques into your daily regimen can be an effective method to tackle this matter and enhance your overall well-being proactively.

Let’s delve into the best exercises for neck pain with detailed instructions on how to do them.

Best exercises for neck pain

Here’s the list of exercises for neck pain

1. Neck tilt
2. Neck rotation
3. Neck retraction
4. Shoulder blade squeeze
5. Chin tucks

1. Neck tilt

Begin by assuming an upright or seated stance, ensuring your shoulders are relaxed and aligned properly. Slowly tilt your left ear towards the corresponding shoulder, creating a subtle elongation sensation along the right side of your neck. Hold this elongated position for 15-30 seconds, avoiding sudden or jerky movements. Gradually raise your head back to its neutral, aligned position. Replicate the stretch by tilting your head to the opposite side, bringing your right ear towards the right shoulder. Aim for 2-3 sets of this sequence on both sides, ensuring precision and consistency throughout your session. Simultaneously engage in deep, rhythmic breathing as you perform the stretches consistently.

2. Neck rotation

Start by assuming an upright position, either sitting or standing. Ensure your shoulders are relaxed; your spine should remain straight. To initiate a slow turn, gently rotate your head towards one side until your chin aligns with your shoulder. Maintain the stretch for around 15-30 seconds while experiencing the gentle sensation along the side of your neck. Gradually bring your head back to its original centre position. Now, repeat the process on the opposite side. Aim to perform 2-3 sets of neck rotations on each side for optimal results. 

3.    Neck retraction 

Begin in an upright position, whether sitting or standing, with your back straight. Ensure your head is in a neutral position, facing forward, without tilting or looking up or down. Gently tuck your chin towards your neck, creating a subtle double-chin appearance. Maintain the chin tuck for a few seconds, then release the tuck without tilting your head backwards. Repeat the chin tuck and release motion for 10-15 reps.

4. Shoulder blade squeeze

Assume an upright seated or standing position, ensuring your arms are in a relaxed state beside you. Consciously apply gentle pressure and draw your shoulder blades towards each other as if attempting to maintain the grasp of a pencil amidst them. Retain a posture that feels natural for both your neck and spine. Sustain this contraction for roughly 5 to 10 seconds, directing your attention towards sensing the activation of the muscles between your shoulder blades. Gradually relinquish the tension while simultaneously allowing your shoulders to unwind and loosen up. Repeat this particular motion between 10 to 15 instances. It is feasible to gradually increase the number of repetitions once you perceive enhanced strength within your muscular structure.

5. Chin tucks

Begin by sitting or standing up straight, keeping your spine aligned and shoulders relaxed. Look straight ahead; your chin should remain parallel to the ground. Make sure your head isn’t tilted up or down. Slowly and gently retract your chin towards your neck without tilting your head. Imagine creating a double chin. Maintain the tucked-in position for 5-10 seconds. You should feel a subtle stretch at the base of your skull and the back of your neck. Relax your neck and return to the neutral position. Perform 10-15 repetitions of this exercise.

Conclusion

Consistency and safety should be of utmost importance, so pay attention to your body’s signals and seek advice from a medical expert if required. By committing time to these exercises and stretches for neck pain, you can actively work towards alleviating neck pain and making your neck feel more at ease.