Neck pain – what exercises to do at home?

Casandra Greer
It takes approx. 4 minutes to read this article

Tense and painful neck muscles are a common ailment. Sometimes it happens unexpectedly, e.g. due to overexertion, and sometimes it is the result of a cold. How to deal with it? Here is our advice!

Painful neck is your nightmare? Regardless of the cause of such condition (unless it is the result of a specific disease), it is worth knowing several proven exercises which can be safely performed at home. Thanks to them pain will disappear. First of all, you should stretch your neck and neck muscles well.

Why does my neck hurt?

Have you been experiencing recurring, piercing neck pain for some time? The most common cause of neck pain is muscle tension, which can have various causes. What causes? For example, improper sleeping position – this is why you feel all sore/sore when you wake up in the morning. Sedentary lifestyle, non-stop office work at a computer, or constant stress – these are factors that increase excessive muscle tension and, as a result, cause neck pain

Pain in the area of cervical vertebrae may also be caused by degenerative changes, which should be consulted with a doctor and physiotherapist who will tell you how to exercise to reduce pain. The ailment can also be the result of muscle weakness that results from lack of exercise, as well as the stretching of the neck and neck muscles as a result of trauma or even making sudden movements.

What symptoms accompany neck pain?

Neck pain is often accompanied by other related complaints such as pain radiating along the shoulder, grinding in the neck and a pulling sensation, numbness and tingling in the hands or even sensory disturbances in the hand. Remember to consult a specialist before making any decisions on your own about taking pain relief pills or exercising to help diagnose the causes and main source of your pain.

Neck pain can also be the result of certain diseases, such as degenerative changes in the spine, cervical disc disease or rheumatoid arthritis. In these cases, the discomfort will not go away without rehabilitation

What exercises can we do for neck pain independently at home?

Let’s start from the fact that the exercises recommended for relieving pain in the neck area, we can divide into groups, namely: stretching, stabilizing and isometric exercises. It is very important to perform them systematically and combine them if we want to help ourselves 100 percent. First, we should start by relaxing the already tense and stretched neck muscles, then focus on strengthening them.

Most of the exercises that help with neck pain are done while sitting, so you will need a stable chair. Sit with your back straight, and place your hands along your torso, although it’s best if you casually place them on your thighs. Remember not to tense your muscles, keep your shoulders in their natural position, and bend your knees at right angles

Then, look down to the floor, draw your chin up to your chest, and hold this position for a few seconds. Then tilt your head back and look at the ceiling this time. Repeat this stretching exercise a maximum of 10 times. repeat this stretching exercise a maximum of 10 times. It is important that we tilt our head back and only move our head, our back should be stable, we do not move it. A similar exercise can be performed with side stretching, i.e. pulling the head alternately to the shoulders.

A good strengthening exercise to get rid of neck pain is to lift your head while lying on your stomach. In this position, hold your arms along your torso, lift your head up but do not tilt it back, and keep your chin close to your sternum – it is worth holding this position for 10 seconds, and repeat the exercise up to 15 times.

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