Strained necks and neck stiffness is a typical issue especially among individuals who work in front of a desk or a computer most of the time. These feelings may cause you not to feel comfortable in most of the daily activities you perform but specific exercises can relax your muscles and restore your neck and shoulder mobility. The exercises below are easy and practical and they help to relieve the neck of pain and stiffness.
1. Neck Flexion, and Extension
Flexion and extension of the neck will stretch all the muscles on the front and back of your neck. These movements help include more flexibility in the long run, and reduce generic soreness.
In order to perform this exercise one must begin by sitting or standing with a neutral upright posture. Bring your chin towards your chest by tilting your head downwards slowly. Take a bit stop after you experience a slight stretching behind your neck. Then, bring your head to a normal upright position and bend it backwards in such a way that you look at the ceiling. Also unlike the neck, avoid leaning your whole upper back- isolate your neck as much as you can. Repeat this sequence a number of times to relax in a stretch.
2. Neck Rotation
The neck rotation promotes more mobility and resolves pain and stiffness in the neck as well as the sides of the neck. It is easy to conduct this movement and can be easily be included in the daily work breaks.
You may start in sitting or standing with erect posture. Move your head gradually at one side till you experience little strain in the muscles on the other side of the neck. Rest in the position after a few seconds and go back to the center. Now do the opposite. Do not force the movement and obtain discomfort or excessive rotation. Stretch with some repetitions of both sides to warm up your neck muscles.
3. Shoulder Rolls
Shoulder roll targets the muscles on the neck and the neck specifically on the upper back and shoulders. This pleasant activity relieves stiffness caused by hours sitting.
First, roll your shoulders back by shoving them upwards to your ears and then make a range of rotation by rolling them back in a clockwise or anticlockwise manner. As you finish the movement, enable your shoulder blades to comfortably drop making you feel relieved. When you have repeated a number of backward rotations, reverse your movement by rolling your shoulders forwards.
4. Stretch of Upper Trapezius
The upper trapezius always gets tense, especially, when sitting at a desk or walking with a heavy bag. The relief is obtained by stretching them thus relieving the neck pain.
In order to do this stretch sit or stand in a relaxed position through the shoulders. Apply a tanned skin perfectly smooth touching to your shoulder. With the same hand push down lightly on the stretch by using your hand to deepen the stretch. Hold this position some seconds and change sides. Keep a comfortable straight stretch, hold on to it without over stretching your neck.
5. Levator Scapulae Reaching
The levator scapulae is a muscle linking the neck to the shoulders, and it may become a cause of stiffness. Exercise of this muscle assists in relaxation in the bottom part of the neck.
Start by glancing over one shoulder, letting your neck turn to a slight angle. Keep your head straight, and tilt your chin down a little, into the chest (it keeps your look at the collarbone). Lightly place your other hand downward pressure on the back of your head to increase the stretch. Take the position very briefly and do it on the other side. Take easy steps through this stretch to prevent any discomfort.
6. Neck Isometrics
One can strengthen neck stability by doing neck isometric exercises without overloading the muscles. The movements also aid in reducing the stiffness as they promote activation in certain regions.
In order to attempt an isometric hold, put your palm against your forehead. Place your palm on your eyebrows but press in a gentle way, and fight the force through your neck muscles. Stop this and then relax it after several seconds. Do the same thing by putting the palm of your hand on the back of your head and also to the two sides of your head. Do not strain your muscles, make your movements liept and attentive.
Your Next Plan of Action to Neck Pain Relief
Reflectively, a couple of minutes each day spent on exercise will help create a more unstrained and fluid neck. Minor, regular exercises can make the situation more comfortable and more flowing. In case you want to take even more steps towards promoting your well-being or perfect these methods, it would be appropriate to research guided techniques offered by wellness experts or specific solutions on the Internet available to office workers.
Do these simple activities and experience a change they can bring into your everyday life!
