Pains are virtually something we can’t avoid due to the stress we undergo for a given period. Pain in the neck region can be a result of stressing the neck for a longer time or allowing it to stay in an unusual/still position over 5 minutes.
There are some stretching exercises such as side-to-side neck tilt, neck rotation, and many more you can perform to reduce the level of pain in your neck. You can have the best result out of these exercises if you add them to your daily workout routine and do them unfailingly.
You may feel relaxed and weak to begin the stretching exercises, however, a trier will help keep the ball rolling. Below are the exercises you can perform to relieve yourself of chronic pains in your neck:
1). Neck rotation
Virtually, you can reduce the pain in your neck by observing neck rotation. To begin this exercise, gently turn your head to the left and wait for at least 60 seconds before switching to the other direction (right side). While performing this, your chin level with the ground should be maintained and shouldn't touch your chest. You can repeat the process for 5 to 10 minutes.
2). Levator scapular stretch
The elevator scapulae stretch can be performed by sitting straight on a chair. Your shoulder should be kept down while grasping the chair with one hand. Slightly turn your chin towards your armpit until a comfortable stretch is felt on the opposite side of the neck. Hold for some seconds before observing for the other side.
3). Neck stretch
The neck stretch can be performing by raising your chin thereby stretching your throat with the best parts of your body held straight. Hold this position for about 20 seconds after which you push your chin backward. Repeat the forward and backward stretches for some minutes.
4). Upper trapezoidal stretch / side-to-side neck tilt
This exercise can be performed by simply tilting your neck sideways, firstly, by tilting your head to your left shoulder region so your ear touches the shoulder. You can hold the position for about 20 seconds before repeating for the right side.
Images credited to Healthline, Practical Pain Management, Research Gate, Head and Neck Movements, Youtube, Physiowarzish, and Back Intelligence respectively.
Content created and supplied by: Fit_Nex (via Opera News )