Neck pain in the cervical area is a common problem that affects people of all ages. Whether it's from sitting at a desk for too long, straining muscles during exercise, or underlying conditions like arthritis, finding ways to ease this discomfort is essential for daily life. Performing exercises for cervical pain in the neck and shoulder is a great approach. Specific stretches and movements can loosen tight muscles, increase flexibility, and strengthen the neck.
This article will explore the best exercises for cervical pain in the neck, allowing you to enhance your fitness routine and get relief from the pain. So, keep reading to know more!
Table Of Contents
1. Which Exercise Is Best For Cervical Pain? 8 Exercises For Cervical Pain In The Neck
2. The Final Say
3. FAQs
4. References
Which Exercise Is Best For Cervical Pain? 8 Exercises For Cervical Pain In The Neck
Here is a list of the best cervical pain relief exercises that you can make a part of your exercise routine:
1. Neck Flexion Stretch
- First on the list of cervical pain exercises, start a neck flexion stretch by keeping your back straight, whether you're sitting or standing.
- Till the back of your neck stretches, slowly bring your chin up to your chest.
- Hold this position for 15-30 seconds.
- Slowly return to the starting position.
- Repeat 2-3 times.
Also Read: Follow These Effective Yoga For Cervical Spondylosis To Alleviate Neck Discomfort!
2. Neck Extension Stretch
- Sit or stand with your back straight.
- Tilt your head backwards, looking up towards the ceiling, until you feel a stretch in the front of your neck.
- Hold this position for 15-30 seconds.
- Slowly return to the starting position.
- Repeat 2-3 times.
3. Side Neck Stretch
- With your back straight, either sit or stand.
- Tilt your head and bring your ear near your shoulder when you feel a stretch along the other side of your neck.
- Hold this position for 15-30 seconds.
- Slowly return to the starting position.
- Repeat on the other side.
- Do this stretch 2-3 times on each side.
4. Isometric Neck Exercises
- Isometric neck exercises are next on the list of exercises to relieve cervical neck pain. To start, sit with a straight back and relaxed shoulders.
- Place your hand against your forehead and push forward while resisting with your neck muscles.
- Hold for 5-10 seconds.
- Relax and repeat with your hand against the side of your head, then against the back of your head.
- Repeat each direction 5-10 times.
5. Chin Tucks
- Sit or stand with your shoulders relaxed.
- Tuck your chin in as if trying to make a double chin while keeping your gaze forward.
- Hold for a few seconds.
- Relax and repeat 10-15 times.
6. Shoulder Blade Squeezes
- Sit or stand with your arms by your sides.
- As though you were attempting to squeeze a pencil between your shoulder blades.
- Hold for a few seconds.
- Relax and repeat 10-15 times.
7. Neck Rotation Stretch
- Sit or stand with your back straight.
- Slowly turn your head to one side as if trying to look over your shoulder.
- Hold for 15-30 seconds.
- Slowly return to the starting position.
- Repeat on the other side.
- Do this stretch 2-3 times on each side.
Also Read: Explore Top 5 Isometric Neck Exercises For Neck With Sides Rules!
8. Upper Trapezius Stretch
- The last cervical neck pain exercise is the upper trapezius stretch. To do this, keep your arms by your sides, either sit or stand.
- Bring your ear closer to your shoulder by tilting your head to one side.
- Place your hand on the same side of your head and apply gentle pressure to increase the stretch.
- Hold for 15-30 seconds.
- Slowly return to the starting position.
- Repeat on the other side.
- Do this stretch 2-3 times on each side.
These changes help reduce pain and improve overall neck health. However, exercise must be approached carefully, especially with guidance from a healthcare professional.
Also Read: 6 Best Simple And Effective Yoga For Neck Pain Relief
The Final Say
In summary, exercising for cervical neck pain is a great way to manage and reduce discomfort. Combining stretches, strength training, and posture improvement exercises can strengthen your neck muscles, increase flexibility, and fix posture problems that often cause pain. Regularly practising these exercises can help ease tension, improve your range of motion, and boost overall neck health. Remember to start gently listening to your body with regular effort. By doing so, these exercises can significantly enhance the well-being of those dealing with neck pain.
FAQs
1. Does exercise help with cervical pain?
Yes, exercises do help relieve cervical pain.
2. What are the symptoms of cervical neck pain?
Some of the symptoms of cervical neck pain are-
- Neck pain that may travel to your arms and shoulders
- Stiffness in the neck
- Difficulty in moving the neck
- Trouble in keeping the balance of the body
References
- 9 Stretches to Relieve Neck Pain | Fort Worth Bone & Joint Clinic (thcboneandjoint.com)
- Neck Strengthening Exercises | Spine-health
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