Neck Pain Relief: Easy Stretches and Exercises That Work

Rotate the chin towards the right shoulder:
This exercise strengthens the neck muscles. To do this, first sit in a quiet place. Now turn your chin towards the right shoulder. Stay in this position for 20 seconds. If you want, you can also use your hands to stretch your chin further. After some time, come back to normal position. Straighten your head. After this, repeat this process towards the left shoulder. In this way, one rotation is completed. Repeat each rotation three times.

Bend the neck towards the side:
This exercise makes the neck muscles flexible. To do this exercise, bend the head towards the right while bringing the ear towards the shoulder. To increase the stretch in the neck, apply pressure on the head with light hands. Stay in this position for 20 seconds. After this, return to the old position again. In this way, one rotation is completed. Repeat each rotation three to five times.

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Move the chin back and forth:
This exercise has two parts. In the first part, sit straight. Keep in mind that your eyes should be towards the front and the ears and shoulders should be in a straight line. In the second part, move your head forward and backward in such a way that you feel the stretch in the head and neck. Stay forward for 5 seconds and backward for 5 seconds. In this way one stretch is completed. Repeat this stretch exercise ten times.

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Rotate the neck in a circular motion:
Do this exercise either after waking up in the morning or before sleeping at night. To do the exercise, first of all sit in a comfortable place. Keep your back and neck straight. Inhale and rotate your neck to the right. After this, while exhaling, bend the neck down towards the chest. Now repeat the same process from the left side. In this way one rotation is completed. Repeat each rotation three times. Keep in mind to do this process slowly.

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Starting position:
Lie on your back. Place a foam roll under your shoulder. Lift the buttocks above the ground and also let the pressure fall on your abs. Keep in mind that your shoulders and buttocks should be in a straight line. Take the hands behind the head so that the neck can get support.

How to do:
While lying down, move back and forth with the help of foam roll. This will massage your back muscles. Also, your neck will get relief.

Options:
If you do not want to do this exercise with foam roll, then you can also take the help of a tennis ball. In this, keep the tennis ball on that part of the back where there is pain. After this, try to put pressure on the ball. Do this for 20 to 40 seconds.

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Starting position:
Stand with your back against the wall. Your hands and shoulders should touch the wall. Feel the stretch in your shoulders. Apply pressure on the elbow, palm and shoulder while touching the wall.

How to do it:

• Rotate your hands according to different letters of English.
• First of all, bend both your elbows and take your hands to the chest level. This position should look like W.
• Pull your hands outwards at the chest or shoulder level. This position will look like the English letter T.
• Raise your elbows to the shoulder level in a 90 degree line. This will make your hand position like the English letter U.
• Straighten your elbows and raise your arms above your head in an oblique manner. This will form the position of V.
• Raise your hands straight above your head. This position will form the English letter I.
• Repeat this exercise several times.
• You can also do this exercise by lying on your stomach.

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Starting position:
First of all, sit on a chair. Keep your body straight. Take your hands behind your head in such a way that the elbows should be pointed outwards. Place the foam roller between your thighs. Apply pressure in the thighs to stabilize the hips.

How to do:
Rotate your head, elbows, shoulders and neck to one side. During this, bend the body slightly. Stay in this position for some time. Then return to normal state. Repeat the exercise several times in this way.

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Starting position:
First of all, sit in the same position as children walk on their knees. Keep your hands at shoulder width and bend the elbows slightly. Keep the knees and buttocks open as well. Your body should be parallel to the ground. Now take one hand behind the head.

How to do:
Open your body backwards in the same direction in which you have taken your hands back. Now bring your bent elbow towards the ground. Do this several times. Change hands after some time. This means that if you did the first rotation with the right hand, then repeat this exercise with the left hand. During this, try to keep your hips stable.

The problem of neck pain can be easily overcome through some exercises. The exercises mentioned here will prove useful for you. Include them in your lifestyle.

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