A mountain off your shoulders: 5 simple exercises for neck pain

Discomfort in the neck area is not only inconvenient, but also negatively affects performance. Tension in the muscles makes a person more irritable, worsens mood and significantly reduces stress resistance.

The ideal prevention of such problems is regular physical activity and mental balance. However, with the modern rhythm of life to comply with these conditions is quite difficult. Nevertheless, it is possible to resist neck and shoulder pain even with sedentary work and high levels of stress.

We tell you about five easy exercises that will help you forget about unpleasant sensations in the muscles.

Head tilts to the side

This exercise is performed in a standing or sitting position.

Put the palm of your right hand on the top of your head and slowly pull your head to the right. The back remains straight and there is no tension in the shoulders. Hold this position for 30 seconds and then gently return to the starting position. Repeat the same movements, but with an inclination to the left side. Perform the exercise five times to the left and right.

Thanks to the tilts of the head, the long muscles of the neck are stretched, stiffness and discomfort on the sides disappear.

Putting hands behind the head

This exercise is performed in a standing or sitting position.

Raise the right arm, bend it at the elbow and reach the upper edge of the right shoulder blade. Place your left hand on the top of your head and slowly tilt your head to the left. Hold this position for 30 seconds and return to the starting position. Then do the same to the right. Repeat five times to each side.

This exercise is aimed at stretching the muscles that lift the shoulder blades. If they are tense, there is pain in the lower neck and in the shoulder blades.

Stretching with the help of a roller

The exercise is performed lying down.

Roll a towel into a roll and place it under the base of the skull. Tilt your head back and relax your neck, shoulders and back. Stay in this position for 10 minutes or until you feel uncomfortable. It is preferable to exercise on a hard surface.

This exercise gently but effectively stretches all the muscles of the neck and helps to get rid of stiffness.

Lifting the neck lying down

This exercise is performed in the supine position.

Raise your head by pulling your neck forward and upwards. Hold this position for a few seconds and return to the starting position. Repeat 10 times.

Head lifts help to strengthen all the muscles of the neck.

Head tilts with the arm in place

This exercise is performed in a standing or sitting position.

Put your right arm behind your back. Put your left hand around your right wrist and gently pull it down and to the left. Tilt your head toward your left shoulder and hold this position for 30 seconds. Then repeat the exercise in the other direction. Perform five times in each direction.

This exercise is designed to stretch the upper trapezius muscles and effectively relieves tension from both shoulders and neck.

General recommendations for exercises for neck pain

When performing exercises for stretching and strengthening the muscles of the neck and shoulders, it should be remembered that a noticeable effect can be achieved only with regular exercise. In addition, discomfort in this area can be caused by serious injuries or diseases, which require qualified medical assistance.

In case of prolonged or acute pain, consult a specialist immediately.