10 Best Neck Pain Exercises and Neck Stiffness

Neck Pain Exercises

In the US, almost one in three adults suffer from neck pain. According to a study, in 2012, nearly 25.5 million Americans missed work due to neck pain. They missed almost 11.4 working days. Various causes, including bad sleeping posture and spondylitis, can cause neck pain. The treatment modality varies for neck pain depending on the cause of the pain. However, you can manage neck pain to some extent by doing specific exercises regularly. 

If your job involves working on the computer for a long duration, you should include neck strengthening exercises in your daily regime. Some neck exercises also give you immediate relief from neck pain. This article will discuss about 10 neck pain exercises to alleviate neck pain and stiffness.

Causes of Neck Pain

Neck pain can be due to various reasons. Some of the common causes of neck pain are as follows:

  • Bad Posture: Bad sleeping posture, using mobile phones, working on the computer in a bad posture, and tilting your neck the wrong way are some of the simple yet common causes of temporary neck pain.
  • Physical Strain: Lifting heavy articles can cause neck injury, leading to pain. 
  • Stress: Yes, even mental stress and anxiety can cause neck pain.
  • Tumor: Serious conditions like tumour growth, cysts, or bone can cause neck pain. 
  • Aging: The cervical spine deteriorates with age, leading to neck pain. 

10 Best Exercises for Neck Pain

Here are some exercises that will alleviate neck pain.

1: Chin Tucks will help to align your spine, reducing strain on your neck muscles and improving posture. This is how you do it:

  • Sit or stand up straight
  • Gently pull your chin towards your neck
  • Hold this position for a few seconds before releasing
  • Repeat 10 times

2: Side Neck Stretch targets the muscles on the side of your neck, helping to relieve tension and improve flexibility.

  • Sit comfortably
  • Slowly tilt your head towards one shoulder
  • Bring your ear closer to the shoulder
  • Hold for 20-30 seconds
  • Switch sides
  • Repeat 3-5 times on each side

3: Levator Scapulae Stretch specifically targets the levator scapulae muscle, which can become tight due to poor posture and cause neck pain and stiffness.

  • Sit with your back straight
  • Turn your head 45 degrees to the right
  • Gently tilt it downward as if looking into your armpit
  • Hold for 20-30 seconds
  • Repeat on the other side

4: Scalene Stretch helps to alleviate tension in the scalene muscles on the sides of your neck.

  • Sit with your back straight and your hands resting on your thighs
  • Tilt your head to one side and slightly back
  • Use your opposite hand to push your head further into the stretch gently
  • Hold for 20-30 seconds
  • Repeat on the other side

5: Neck Rotation to improve neck flexibility and mobility. This helps to reduce stiffness and pain.

  • Sit or stand with your back straight
  • Slowly turn your head to the right
  • Hold for a few seconds
  • return to the center
  • Repeat on the left side
  • Perform 10 repetitions on each side

6: Neck Flexion and Extension to maintain a full range of motion in your neck, preventing stiffness.

  • Sit or stand with your back straight
  • Gently lower your chin to your chest
  • Hold for a few seconds
  • Lift your head back to the neutral position
  • Next, tilt your head back, looking up towards the ceiling, and hold
  • Repeat 10 times for each direction

7: Shoulder Shrugs strengthen and relax the muscles around your shoulders and neck, reducing tension.

  • Sit or stand with your arms at your sides
  • Lift your shoulders up towards your ears
  • Hold for a few seconds
  • Relax them down
  • Repeat 10-15 times

8: Resisted Neck Flexion: Place your hand on your forehead and push your head against your hand without moving your neck. Hold for 5 seconds and repeat 10 times.

9: Resisted Neck Extension: Place your hand on the back of your head and push your head back against your hand. Hold for 5 seconds and repeat 10 times.

10: Resisted Side Flexion: Place your hand on the side of your head and push your head against your hand. Hold for 5 seconds and repeat 10 times on each side.

Non-surgical Treatment for Neck Pain

Various reasons cause neck pain. Surgical intervention is not the only way to treat neck stiffness. Neck pain treatment without surgery is also possible. Regenerative medicine, which focuses on leveraging the body’s natural healing abilities, provides a promising option for treating neck pain. At Regenerative Masters, focus is given to the root cause of the pain. Here, the body’s healing process is nurtured to find relief from neck pain. Are you tired of dealing with neck pain and seeking a solution? Regenerative Masters has got you covered! Our regenerative therapies have made a significant difference in the lives of hundreds of people by focusing on holistic healing.

Our team of healthcare experts is dedicated to helping you access the treatment and resources you need to heal your body and mind.

So, are you ready to say goodbye to pain and start living life on your terms? Don’t hesitate to contact us to receive comprehensive neck pain treatment.

Email us at info@regenerativemasters.com or call (612) 800-5096 to begin your journey towards a pain-free life today!