Troubled by Neck Discomfort? Give These 7 Neck Exercises a Try
In today's digital age, spending long hours at a desk can take a toll on our bodies, particularly our necks. A 2016 study found that office workers who completed neck and shoulder stretches 5 days a week experienced reduced pain and better neck function after a month. Here's a guide to some effective stretches that can help alleviate everyday neck pains.
Wall Angels
One of the simplest yet effective stretches is the Wall Angels. To perform this stretch, stand with your back flat against a wall, make your arms into a 'T' against the wall, bend your elbows to make a 90-degree angle, and move your arms up and down in a classic snow angel motion, keeping your 'wings' glued to the wall. Do 3 sets of 10 reps. This stretch can help improve neck mobility and relieve stiffness.
Shoulder Rolls
Shoulder rolls are another easy stretch that can relieve tension in the shoulders and neck, especially helping with tension headaches or pain from a pinched nerve. With good posture, lift your shoulder blades up, roll them back down, and repeat 5 or 6 times. Then, repeat in the opposite direction.
Bow-and-Arrow Stretch
The bow-and-arrow stretch targets the shoulders, upper back, lumbar spine, and cervical spine to relieve neck tightness. To perform this stretch, stand with your feet hip-width apart, interlace your fingers behind your back, and pull your hands away from your hips, arching your back slightly. Hold for 20-30 seconds, release, and repeat 3-5 times.
Neck Bend Pose (Neck Extension)
The neck bend pose, also known as neck extension, relieves tension in the neck and may improve posture and mobility. To perform this stretch, sit up straight, gently move your head backward, looking up at the sky, hold for about 5 seconds, then return to the starting position. Repeat 5-10 times.
Bridge Pose
The Bridge Pose stretch may help relieve neck pain and improve posture. To perform this exercise, lie on your back with arms at your sides, palms down, bend your knees and place your feet on the floor, hip-width apart. Press your feet and palms into the floor to lift your hips, take a deep inhale and lift your hips a little higher. Stay in this position for at least 30 seconds, keeping your core tight throughout the exercise, and slowly lower to the floor, booty first.
Remember, these stretches can be beneficial, but it's essential to consult a doctor or physical therapist before trying them if experiencing persistent neck pain. It's also recommended to do these stretches daily (or at least 5 days a week) and aim for at least 10 minutes per stretch session. Doing 10-20 minutes of light cardio beforehand can help warm up your muscles.
If your neck pain persists or gets worse, it is important to check in with a physical therapist or doctor. Neck stretches may help relieve everyday neck pains, but they are not a substitute for medical advice or treatment. Stay active, stay healthy, and remember to take care of your neck!
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