6 Exercises for Improving Neck Pain & Tension

Many of us spend most of our day craning our necks to look at our computer screens, tablets or mobile devices. That unfortunate but necessary trend has caused a whole host of posture problems, which in turn can cause chronic neck pain and tension, particularly as we age.

Thankfully, a mixture of strengthening exercises and stretching can work wonders towards alleviating these issues.

Try out these 6 proven exercises for improving neck pain and tension so that you can find a bit of relief!
 

1) The Neck Extension

While keeping your back and shoulders stationary, gently look upwards and back as far as you can without causing additional pain. Hold that position for at least 5 seconds, stretching the neck muscles, and then return your neck and head to a neutral position. Repeat the exercise 3-5 times.
 

2) The Side-to-Side

While keeping your back and shoulder stationary, slowly bend your neck from side to side as far as you can without bringing on any additional pain. On each side, try to hold the position for 5 seconds, breathing deeply as you do so. You should feel deep stretches on the side of the neck. Try to perform the action on each side 3-5 times.
 

3) The Forward Bend

Lower your chin to your chest at a slow and steady pace until you’re looking fully downward. Again, your shoulders and back should remain still while you perform the stretch. Hold the stretch for 5 seconds, then slowly return the neck and head to a neutral position. Repeat 3-5 times.
 

4) The Side-to-Side Turn

Hold your shoulders and back steady, and then turn your head slowly to one side. Once you’ve turned it as far to one side as it can go without bringing on any additional pain, hold it in place for at least 5 seconds. Then, turn slowly to the other side and repeat the action. Try to do this at least 3-5 times for each side to work out the stiffness in your neck.
 

5) The Shoulder Roll

Hold your head and neck steady. Then, lift both shoulders in a sort-of shrugging motion, rolling them forward and backward for about 30 seconds. Be sure to squeeze your shoulder blades together while doing the exercise. Take rests in between as needed, but try to do it for about 5 minutes.
 

6) Seated Twist

Sit up straight on a chair and place your left hand on your right knee. As gently as possible, pull your body to look toward the right, aiming to look behind the chair. Once you’ve gone as far as you can, hold that position steady for 5 seconds. Then, slowly return to the neutral position. Take a deep breath and repeat on the other side. Try to do this 3-5 times on each side.

You should try to perform these exercises at least once a day, as your pain allows. Over time, it will likely go a way toward improving the stiffness, soreness, chronic pain, and rigidness.


 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.