You have plenty of company whether you have a stiff or sore neck or even experience neck pain after waking up. Neck stiffness is one of the most common forms of pain among Americans. But as for any other body part, exercises and stretches will make your neck muscles more robust and limber. Try to loosen a tense neck, banish pain, and achieve strength with these movements.
Bonus: A strong neck will also help avoid shoulder, upper back, and arms trouble. If you already experience neck or neck pain, speak with your doctor before you begin. You’ll feel a little tension in your neck muscles when you stretch. But you shouldn’t feel pain. If you do, then quit immediately. Here are some effective neck exercises to help you relieve the pain.
Forward and Backward Tilt
This can be done while sitting or standing on your feet. Maintain slow and smooth moves.
- Start squarely with your head over your shoulders and your back straight.
- Lower your head to your chest and hold it for about 15-30 seconds. Relax and raise your head slowly.
- Tilt your chin to the ceiling and pull the base of your skull backward. Hold for 10 seconds, then return to the starting position.
- Repeat this set multiple times. Perform this every single day.
Side Tilt
Perform this while standing, with your feet hip-width apart and your arms down.
- Tilt your head gently towards your right shoulder, and try to touch it with your ear. Avoid feeling the stretch. Don’t bring your shoulder up.
- Hold the stretch for 5-10 seconds, then return to the starting position.
- Repeat with your left side. You can do several sets and have up to 10 repetitions to work your way.
- Place your hand on the same side of your bent head over your head for extra stretch, and press gently with your fingertips.
shoulders and back.
Shoulder Roll
This is best done while standing up.
- Raising your shoulders straight up and pushing them forward in a circle.
- Perform this six times.
- Return to the starting position and perform another six circles, this time backward.
