Many individuals experience occasional stiff necks from time to time. In fact, statistics show that 1 in 3 people suffer from neck pain every year. The causes of neck pain include spending time seated at a desk, spending an excessive amount of time using a phone, and having an insufficiently supportive sleep position. 

Neck pain can be a nuisance, affecting your movements and coordination. In some cases, persisting neck pain can naturally abate over time. If you're dealing with recurring neck pain, a visit to a chiropractor for a comprehensive diagnosis is advised. Your chiropractor may propose various physiotherapy treatment options to alleviate your neck pain. 

In addition, there are numerous exercises and stretches designed specifically for relieving neck pain. Each neck exercise only takes a minute or less, and it can be carried out in the comforts of your home. Learn more about the steps for seven neck pain relief exercises.

1. Neck stretches you do at a desk chair

Some light neck pain relief exercises can be performed in a chair with your feet on the ground. The following exercise targets the side section of the neck. Begin by sitting on the seat of the chair with your feet touching the ground. Then, lift your left arm by the left side of the chair. Place your right hand on top of your head, using it to tilt your head to the right. 

To deepen the stretch, apply pressure to your hand. For a firmer stretch, hold onto the backrest. Using this stretching technique, you aim to isolate the buttock's stretch. Hold the buttocks stretch for 30 seconds and then raise your head. Repeat your neck exercise on your right side after this.

2. Neck stretches you do when standing

To stretch the standing position, stand up with your arms by your side, ensuring your feet are a hip-width distance apart. Next, stretch your arms behind your buttocks and hold onto the correct wrist with your right hand. Straighten your right arm, and cautiously separate it from your waistline. 

To intensify the stretch, lower your left ear toward your shoulder. Hold this position for 30 seconds. You could then repeat the neck stretches on the opposite side. 

3. Stretches for neck and shoulders

The grounded tuck stretch is a physical therapy strategy that involves stretching your neck and shoulders to alleviate discomfort caused by headaches. Lay on your back on the floor and place your shins on each side. Lie on your back and lift your eyebrows off the floor.’ 

Next, align your arms side by side, pointing to the ground. Position your arms in this way for a prolonged time interval as you keep an eye on tensing your chest and legs. Form a closed fist with the dominant hand and hold it behind you. Finally, press your palms together to amplify the stretch and stretch out your shoulders. 

4. Stretches for neck and upper back

Next, you'll continue to increase your rear and neck muscles by stretching and holding your hands. Then, position your hands on the back of your head as if you're sitting down, keeping your back upright and your hips in the seat. Afterward, compress the palms toward your thighs while tucking your chin into your chest. 

Pressing against your head with dual palms, lift it from your shoulder by pulling with the heel of your other hand. Repeat multiple times. 

5. Stretches for neck and chest

Poor posture and rounded shoulders can stem from the tight muscles in your chest. Pay close attention to how you sit, especially if you're on your feet for a long time at your desk. If you sit hunched forward, you are more likely to experience tightness in the chest and rounded shoulders. The height of your desk can also make you susceptible to neck and back pain. 

In this exercise, your goal is to extend the pectoral muscles of your chest to alleviate neck pain and improve your posture. Begin by standing in one corner to stretch your chest. Then, place your forearms on the wall to form a 90-degree angle with your elbow. 

6. Stretches to improve neck tension

Poor posture weakens the muscles in your neck and ultimately leads to chronic pain. Leaning your head forward can weaken the muscles that hold your head. The chin tuck exercise is good for strengthening weak neck muscles and reducing neck strain. 

Sit up straight with your shoulders back and your head up. Place one finger on your chin and pull your head back. Repeat this neck-pain reduction exercise ten times for three sets. 

7. Stretches to strengthen your neck

The bridge stretch aims to give you complete control over how much your neck can bend backward. To do this, lie flat on your back with the arms by your side, palms facing down. Next, bend your knees and put your feet flat on the ground. Bring your heels as close to your buttock as possible, making sure they're a hip-width distance apart. Your feet ought to be parallel to each. 

Your palms and feet pressing on the floor should lift your hip bones. You can clasp your hands below your pelvis and maintain this position. Then, rock your body from side to side, while bringing your shoulder blades closer together. Try to steadily hold this position for thirty seconds. To release the lower back stretch, gradually lower your hips to the floor. 

Exercise is essential for overall health and well-being. It can help you lose weight, improve your mood, reduce your risk of heart disease, and more. Here at Pro Therapy Supplies, we have a lot of Physical Fitness equipment to choose from. You may visit our website or give us a call at 770-411-9808