Stiff neck can make simple chores painful and difficult. Stress, overuse, and poor posture can all cause neck pain and stiffness. Easy workouts that increase muscle elasticity and relieve tension can help ease this ache. Here are a few productive neck workouts that can ease the pain and prevent muscle stiffness in the neck:
Chin tucks
Maintain a straight head, stand tall, and tuck your chin gently into your chest. For fifteen seconds, maintain this posture, then let go. Ten to fifteen times, repeat. This exercise helps with posture and develops the neck muscles.
Ear to shoulder stretch
According to Dr. Abhishek Kumar Gupta - HOD Physiotherapy and Rehabilitation Medicine, Marengo Asia Hospitals, Gurugram, “Without raising your shoulder, gently tilt your head so that your ear is closer to your shoulder. After holding for 15 seconds, switch to the opposite side. Stretch the side neck muscles by performing 10 to 15 repetitions on each side.”
Side-to-side neck stretch
Move your ear toward your shoulder as you slowly turn your head to the right. After 15 seconds of holding, switch to the left side. This stretch aids in releasing tension in the shoulders and neck.
Upward neck stretch
According to Dr. Amod Manocha, Director - International Pain Centre, Delhi, “Maintaining your chin up, slowly tilt your head back and hold the pose for 15 seconds. Your front neck can feel less tight after doing this stretch.”
Chest and pec stretch
Keeping your neck straight, bend forward and lay your palms on both walls as you stand in front of a corner. Your shoulder and chest muscles will be stretched by this. Ten to fifteen times, repeat.
Scapular retraction
Squeeze your scapulae, or shoulder blades, downward and backward toward your spine. Hold for a little while, then repeat five to ten times. This helps to enhance posture and strengthens the muscles in the upper back.
Do’s:
- When exercising, stay calm, deep breaths.
- Increase repetitions as comfort permits, starting out slowly.
- Do these exercises on a regular basis to keep your neck strong and flexible.
- Keep your posture straight to lessen neck discomfort.
Don'ts:
- Bend or strain your neck past what is comfortable.
- If you have an injury or excruciating neck discomfort, work out.
- Disregard any underlying illnesses that might be the source of your neck pain.
- Sleep with your neck positioned awkwardly.
Video
Chin tucks
Maintain a straight head, stand tall, and tuck your chin gently into your chest. For fifteen seconds, maintain this posture, then let go. Ten to fifteen times, repeat. This exercise helps with posture and develops the neck muscles.
Ear to shoulder stretch
According to Dr. Abhishek Kumar Gupta - HOD Physiotherapy and Rehabilitation Medicine, Marengo Asia Hospitals, Gurugram, “Without raising your shoulder, gently tilt your head so that your ear is closer to your shoulder. After holding for 15 seconds, switch to the opposite side. Stretch the side neck muscles by performing 10 to 15 repetitions on each side.”
Side-to-side neck stretch
Move your ear toward your shoulder as you slowly turn your head to the right. After 15 seconds of holding, switch to the left side. This stretch aids in releasing tension in the shoulders and neck.
Upward neck stretch
According to Dr. Amod Manocha, Director - International Pain Centre, Delhi, “Maintaining your chin up, slowly tilt your head back and hold the pose for 15 seconds. Your front neck can feel less tight after doing this stretch.”
Chest and pec stretch
Keeping your neck straight, bend forward and lay your palms on both walls as you stand in front of a corner. Your shoulder and chest muscles will be stretched by this. Ten to fifteen times, repeat.
Scapular retraction
Squeeze your scapulae, or shoulder blades, downward and backward toward your spine. Hold for a little while, then repeat five to ten times. This helps to enhance posture and strengthens the muscles in the upper back.
Do’s:
- When exercising, stay calm, deep breaths.
- Increase repetitions as comfort permits, starting out slowly.
- Do these exercises on a regular basis to keep your neck strong and flexible.
- Keep your posture straight to lessen neck discomfort.
Don'ts:
- Bend or strain your neck past what is comfortable.
- If you have an injury or excruciating neck discomfort, work out.
- Disregard any underlying illnesses that might be the source of your neck pain.
- Sleep with your neck positioned awkwardly.
Video
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