Neck Pain best exercise
First, I’m so sorry to hear you’re in pain. It’s awful, and I wish it wasn’t happening to you.
(I know, you might be thinking, “Duh—of course you think that.” But bear with me.)
You’re probably here because you’ve been dealing with this pain for a while. You’ve been doing all the right things: stretching, going to the doctor, even trying massage or acupuncture. But none of it’s working, right?
The reason your neck hurt is because it’s holding all the tension for the rest of your body. Your doctor can treat the pain (and I hope they do), but without letting go of some of that tension, your neck will keep hurting—and it could spread to other places in your body.
Neck Pain best exercise
So let’s talk about how to address that tension.
The first thing we should do is look at why your neck hurts in the first place. Because usually it’s not just about one thing—it’s about a bunch of little things that end up adding up to a lot of pain over time…
5 Exercise to fix the anterior pelvic tilt
Neck Pain 5 best exercise
1. Neck retraction
Neck retraction is a simple, yet effective movement that works the muscles in the back of your neck and reverses many of the negative effects of slouching.
1. Sit up straight, with your head and neck relaxed.
2. Slowly pull your chin back as you tuck your chin toward your chest (as if you were making a double chin).
3. Hold this position for five seconds. Slowly return to starting position, keeping your head and neck relaxed.
4. Repeat this 10 times twice a day.
2. Neck side bending
Stand or sit straight
Turn your head to the right
Bend your neck to your left shoulder, so that your ear is close to that shoulder
Hold for 10 seconds
Come back slowly to the center
Turn your head to the left
Bend your neck to the right shoulder, so that your ear is close to the other shoulder
Hold for 10 seconds and come back slowly
3. Neck rotation
– Sit in a chair with your shoulders relaxed and your back straight.
– Slowly turn your head to the right until you feel a stretch, but do not force the neck.
– Hold for 4 seconds.
– Return to your starting position and repeat on the left side.
4. Shoulder shrug
Shoulder shrugs are an effective but easy exercise that can be done anytime at work, home, or even while traveling. They help to relieve tension in your shoulders and neck, which is especially helpful for people who spend a lot of time working on a computer.
To do a shoulder shrug:
Stand up straight with your arms at your sides. Roll your shoulders up to your ears as far as you can go, then down so your shoulders are as low as possible. Repeat for about 30 seconds to one minute.
5. Chin tuck
The chin tuck exercise is one of the most important exercises for keeping your neck healthy.
Take a look in the mirror and notice how your head is sitting on top of your body. If you’re like most people, you’ll notice that it’s angled forward, as if you were looking down at the floor. This “forward head posture” can cause a lot of neck pain as well as headaches.
Sit or stand with good posture: shoulders back and relaxed, ears over the middle of the shoulders, head straight over your spine (not tilted to one side)
Bring your tongue to the roof of your mouth behind your upper front teeth.
Gently pull your head back so that you feel a stretch across the front of your neck. This should be done slowly, using no more than 5 pounds of pressure. It should not hurt.
You should feel a gentle stretch in the front of your neck and throat muscles when you do this exercise correctly. Hold this position for 10 seconds, then relax. Repeat 5 times.
- 5 Exercise to fix the anterior pelvic tilt