Exercises to relieve neck pain. The neck is one of the essential parts of our body, which receives solid forces and intense pressure. In addition, sedentary life, working in front of the computer, the burdens of everyday life, and emotional stress hurt the neck. Since taking care of this area is essential, this article presents five exercises to relieve neck pain.
Factors that negatively affect the neck area
- Anxiety about daily tasks.
- Family burdens.
- The emotional issues.
- Also, working at a computer in an inappropriate position
- The body’s overall alignment is crucial because it re-engages issues in various body parts.
- Weak or not correctly trained back muscles
- Finally, the lack of spine flexibility.
Five exercises to relieve neck pain
These exercises come from the therapeutic yoga method and aim to release physical and emotional tension.
Νeck mobilization movements to relieve neck pain
- Inhale, move the head as far back and then exhale as far forward, sending the chin toward the chest.
Repeat five times - Start with your head straight to the axis -inhale, exhale, look at your right shoulder- twisting the neck, inhale to starting position, exhale towards your left shoulder- twisting the neck.
Repeat five times on each side - Inhale head straight, exhale, sending the ear towards the shoulder.
Repeat five times on each side - Complete rotations of the head. Inhale to the back, exhaling coming forward.
Perform five times clockwise and five times anti-clock-wise
Cat-cow exercise to relieve neck pain
Start on all fours. Place your wrists under your shoulders and your knees under your hips. Place your knees hip-width apart and your hands shoulder-width apart. Center your head in a neutral position
Begin by moving into Cow Pose: Inhale as you drop your belly. Lift your chin and chest, gaze up toward the ceiling, draw your shoulders away from your ears, and send your shoulder blades towards your spine.
Next, move into Cat Pose: As you exhale, draw your belly around your back toward the ceiling. The pose should look like a cat stretching its back.
Release the head toward the floor, but don’t force your chin to your chest.
Inhale, come back into Cow Pose, exhale return to Cat Pose.
Repeat 7-15 times
Knee to chest to relieve neck pain
Lie on your back on the floor.
Start by bringing the right knee close to the chest.
Inhaling, Grab your knee with your hands.
Exhaling, bring your head towards your knee, raising the neck and the shoulder blades from the floor. If you want to intensify the stretching, get your nose to your knee
Inhale, return upper back and head to the floor, exhale and release the right knee.
Repeat four to eight times, and then change to the left knee.
Dorsal & Gluteal Stretching
This movement is done like the previous one, but performed with both legs at the same time. This exercise is the most efficient of the five practices to relieve neck pain. First, inhale both legs simultaneously towards your chest and pull your head towards the knees; finally, with exhalation, release the legs. You either release your legs stretched out or kept them bent on the floor.
Repeat 5-7 times.
Child’s pose
Kneel on the floor. Touch your big toes together and sit on your heels. Exhale and slowly bring your torso down to the floor between your thighs. Then let your head touch the floor.
You can place your arms forward, up in front or back near your torso. Let your forehead rest on the floor, releasing all the tension from the day. ( if it is impossible to reach the floor, you can place a or more pillow in between)
Stay here for 1 minute
To release the asana, inhale and come up slowly, vertebrae by vertebrae.
You can perform these five exercises to relieve neck pain either in a row or separately. Remember that it is important to do small daily actions to prevent our health and well-being. Also, neck mobilization movements can be performed even at the office as a pleasant break.
