Ouch! Neck pain can be annoying! It’s a prevalent issue, and around 50% of adults in the US experience it at some point. However, there are ways to get rid of it, including neck exercises.
An average adult’s head weighs around 10 to 12 pounds when upright. When you’re looking down at a book, laptop, or phone, it can exert upto 60 pounds of pressure on the neck. Many people have the “text neck” posture, which causes stiffness and neck pain.
Luckily, there are strengthening and stretching exercises you can try for relief. In this guide, we’ll go over those exercises in detail. For affordable fitness classes and flexibility mobility workouts in NYC, visit FitEngine.
Exercises for Neck Pain Relief
Here are some exercises you can try. Begin each exercise when you’re standing or seated unless stated otherwise. Maintain a good posture throughout the exercises and have your head/neck in a neutral position. Some of these strengthening exercises also help with lower back pain.
Rotation
This is a simple muscle tension relief exercise. Start by first turning your head slowly towards your left shoulder. Look over your shoulder and pause for a moment. Next, turn your head back into its neutral position. Now repeat the same for the right side.
Lateral Neck Flexion
Slowly bend your neck and head toward your right shoulder. Bring your ear near your shoulder and stay in this position for 5-10 seconds. Once you feel your neck’s left side stretch, return to the neutral position. Repeat this same stretching exercise for your left side. Do this 2 to 4 times.
Neck Flexion and Extension
Start lowering your chin and bring it near your chest. Stay in this position for 5-10 seconds. Then return to the neutral position once you feel your neck stretching. Then, start bending your head and neck backward. Bring your chin as high as possible. Once you feel the stretch, hold this position for 5-10 seconds. After returning to neutral, repeat this exercise 2 to 4 times.
Neck Retraction/ Chin Tucks
For this exercise, put one finger on your chin. This is for guidance. Now pull back your chin and head. Remember, you have to pull back and not down. Hold this position for about 5 seconds. You should feel your neck’s sides and the skull’s base stretching. Repeat this exercise 10 times.
Shoulder Rolls
Move your shoulders toward the ears in a shrugging position. Next, squeeze the shoulder blades and pull them back together. Move them down now, as far as you can. Now bring them forward again and retain the neutral position. This will loosen up your neck and shoulder muscles. Repeat this exercise at least ten times.
Neck Isometrics
Put your hand gently on your forehead. Now, without moving your hand, start pushing your head into it. Do this for 5 seconds. Repeat the same step with your hand on the back side of your head. Hold this position for 5 seconds. Repeat this for your head’s right and left sides as well. It’s a strengthening exercise, and you need to do this routine at least 3 to 5 times.
Head Lifts
This is another great exercise for neck strengthening. You begin by lying on the floor with both your knees bent and your feet flat. Put your arms by your sides. Make sure your spine is stable.
Now, start lifting your head off of the floor and move it toward your chest. Your chin should be near your chest. Pause when you feel the maximum stretch before you return to the previous position. When doing this exercise, your shoulders should remain on the floor. Repeat this set 10 to 15 times.
Wall Angels
The starting position for this will be your back touching the wall. Now, step forward, slightly bend both your knees and make sure your feet are shoulder-width apart. Raise both your arms and make a “T” shape with them. Your elbows, hands, and forearms should be touching the wall.
Next, bend your elbows at a 90-degree angle. This will make a football goalpost shape. Lift both your arms above your head until your fingertips touch. Make sure your elbows and back are against the wall the entire time. Now lower your arms again to make the goalpost shape. Repeat this set 2 to 3 times with ten rounds.
Improving Neck Pain
As we mentioned, poor posture can strain your neck muscles. If you don’t start exercising, it can worsen over time. This pain can spread to your head, shoulders, and upper and lower back. Make sure when you’re using a laptop or computer, it is at your eye level. Avoid slouching.
If you sleep on your stomach, it can cause neck stiffness and other problems. Sleep on your back or have a pillow between your knees when sleeping on your side. Hot/cold packs, neck braces, and anti-inflammatory medications can also help with neck pain.
For more fitness advice and exercise tips, FitEngine has got you covered. You can check out our beginner-friendly platform to find a variety of exercise guides and stretching yoga classes in New York City.
You can also enroll in one of our sessions in Midtown Manhattan at LifeSpan Pilates. We also offer stretch, adult gymnastics, Pilates classes, and beginner yoga online. Get in touch with us today to find affordable fitness classes in NYC.
