6 Best Exercises To Relief From Neck Pain
If you have neck pain and stiffness, a course of exercises is important because it loosens the stiff joints (all 35 of them) and strengthens the muscles that control the movements of the neck.
If there is any problematic pain with a particular exercise, you should stop doing it. It is best to keep your head in a neutral position with your chin tucked in before you start.
Do the exercises 2 or 3 times a day. Exercises 1 and 2 can also be done while sitting up, so that all the exercises (except 4) can be done anywhere (such as at the office or in the car when stopped in traffic).
1. Neck Rotation:
Lie on your back on a firm surface such as a floor or bed. Turn your head firmly (but not quickly) to the side by turning your chin towards your shoulders. Hold for 3 seconds and then turn to the opposite side. Repeat 5 times.
2. Hand Press:
While lying on your back, lock your fingers behind your head and press your forearms against the sides of your head. Press your head down into the locked fingers. Relax. Repeat 5 times.