Neck pain is a common issue with the increased time in front of computers and low physical activity levels. Neck pain can be caused by a variety of factors, including poor posture, tight muscles, stress, or injury to the neck. Neck pain can also lead to other issues such as upper back pain and headaches. In this blog post, we will discuss 11 exercises that you can do from home to reduce neck pain!
1) Neck Stretch:
Extend your neck by looking up and then tucking your chin down towards your chest. Hold for 20-30 seconds and repeat 5-10 times. This stretch helps to lengthen the muscles in the neck, which can help to reduce pain.
2) Neck Rotation:
Rotate your head slowly to the left, then to the right. Repeat five times each way. This exercise helps to improve the range of motion in the neck and loosen any tightness or knots.
3) Shoulder Blade Squeeze:
With your hands at your sides, squeeze your shoulder blades together as hard as you can for five seconds. Release and repeat 10-20 times. This exercise helps to strengthen and tone the muscles around the spine and upper back.
4) Neck Side Stretch:
Stand up straight with your arms extended to the side at shoulder height, palms facing down. While keeping your shoulders level and still, slowly rotate your upper body to the right as far as you comfortably can then return back to the center. Repeat 5-10 times each way. This exercise helps lengthen tight muscles that are often found in people who sit hunched over a computer all day long!
5) Neck Rotation Toward Knees:
Gently bend forward from your hips keeping your lower back flat until you feel a stretch in the front of your neck or mid-back (whichever is more comfortable). Hold for 20-30 seconds and repeat 5-10 times. Neck rotation toward knees stretches out any tension built up between vertebrae and the muscles that connect them.
6) Chest Stretch:
Stand up straight with your arms at your sides, palms facing forward. Raise your left arm until it is level with your shoulder, then stretch across and clasp hands with your right hand. Hold for 20-30 seconds and repeat 5-10 times on each side. Chest stretches help to loosen tight chest muscles which can often lead to neck pain.
7) Cat-Cow Pose:
Come onto all fours on a comfortable surface such as a yoga mat or carpeted floor. Inhale as you drop your belly button towards the floor and lift your head and tailbone upwards (cat pose). Exhale as you curl your spine upwards, tucking in your chin and rounding your back (cow pose). Repeat 5-10times. This gentle yoga pose helps to increase flexibility and range of motion in the spine.
8) Upper Trapezius Stretch:
Stand up straight with your arms at shoulder height, palms facing down. Retract your shoulders (squeeze them together) and then lift them upwards until you feel a stretch in the upper back/neck area. Hold for 20-30 seconds and repeat 5-10 times. Upper trapezius stretches help to loosen tight muscles that are often responsible for neck pain.
9) Wall Neck Flexion:
Stand approximately two feet away from a wall, facing it directly. Place both hands on the wall at about eye level, keeping your arms straight. Bend forward from the hips until you feel a stretch in the back of your neck or mid-back (whichever is more comfortable). Hold for 20-30 seconds and repeat several times throughout the day. Neck flexion stretches help to lengthen tight muscles that can often lead to upper back pain.
10) Take ErgoBreaks. Every 10-15 minutes of sitting or standing with your head bent forward, you should take 30-60 second breaks to change positions. Holding these positions causes reduce blood flow to the muscles and that makes them sore and painful. Changing positions can reduce this and reduce your pain.
11) Shoulder rolls:
Roll your shoulders in big circles 10-20 times forward and backward to help loosen up the shoulders and neck.
If these do not help eliminate your pain then we, at Kaeo Physical Therapy, can help you reduce your pain and improve your quality of life with advanced physical therapy techniques and technology. These include dry needling and Softwave, among others.
For more information on foot pain or for scheduling an appointment, please call our office at (317) 854-6433 or email us at doc@kaeoconsulting.us .
You can also visit our website at www.kaeophysicaltherapy.com .
Dr. Anthony Hillebrand, DPT
Kaeo Physical Therapy
39 N US HWY 31
Whiteland, IN 46184
