There are a lot of people who suffer from neck pain but lack the best remedy of getting rid of it. Neck pain can be related to poor sitting positions as well as heavy weight lifting. If you have neck pain, you should not worry since there is a guideline on some painless, safe, and effective exercises that can help eliminate it.
The first exercise towards easing neck pain is the neck rotations. In this method, you are required to stand with your feet apart at a hips width. Push your shoulders back as you stand up straight. For 10 seconds, hold your head to the right side. Rolling your head forward, ensure your chin encroaches your collar bone. Holding your head in that position for 10 seconds, you should feel the pull on your back neck. Finish the stretch by moving your head left, ear to your left shoulder. For another 10 seconds hold your head here and then repeat the full rotation for another 5-10 times.
Neck pain is also treatable using the cat cow asana. Here, you should start in a tabletop position on your hands and knees. In the cat part, you need to bend your back the same way a stretching cat does. On the other hand, the cow part involves dropping your stomach towards the ground as you reverse your arch in your back. As you arch down, you should lift your chin to the ceiling. Take some seconds in the cat cow stretch to breathe deeply and then repeat the whole process 10 times.
The isometric neck stretch has two roles which include building strength to your neck muscles and strengthening your neck muscles. While in a firm standing position, start by placing your right-hand palm against the right side of your head. Having pressed your head into your palm for 3 seconds, then switch to your left side of the head with your left hand palm. After finishing the process, repeat it again with your forehead pressing into both palms.
All your upper muscles pain can be eliminated by the back burner stretch. Your back should be against a wall as you also ensure that your lower back lies against the wall. Stick out your arms in a T position ensuring the backs of the arms and wrists are touching the wall. Move your arms slowly up and down the wall like wings and complete the exercise five times then repeat if often throughout the day.
Foam rolling is another way of relieving back pain whereby you sit on the ground with the foam roller on behind you. Letting your arms fall to the side, gently lean onto the foam roller. Along your spine, lean on the foam roller for 30n seconds.
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