Is your life becoming a pain in the neck? Here are a few stretches to help relieve your neck pain.
When your neck is strained, seized up, or sore, it’s hard to focus on anything else. Many activities we do daily can cause neck pain, from sitting for long periods of time to talking on the phone or even sleeping in the wrong position. But it’s easy to get some relief.
Start out with a hot shower. This will loosen up those neck muscles, trapezius muscles, and the rest of your spine. After your shower, try these simple stretches and yoga poses.
Seated Neck Release
It’s easiest to do this one while sitting cross-legged on a mat. Place your left hand on the floor to keep your balance and place your right hand on the left-hand side of your head. Gently stretch your head to the right, as you feel a stretch in the side of your neck. Do not use a jerky motion. Hold this stretch for a 30-second count and then repeat on the opposite side.
Seated Clasping Neck Stretch
Sit comfortably on the floor or in a chair. Clasp your hands behind your head, and pull your head forward until you feel a slight stretch in your neck and upper back. Your hips should remain still so that your back is straight. Once you have held this position for 30 seconds, slowly raise your head back up.
Behind the Back Neck Stretch
For this stretch, stand with your feet apart and arms hanging down by your sides. Move your hands behind your backside and grasp your right wrist with your left hand. Pull down and away, so that you feel a stretch in the right shoulder. For more of a neck stretch, bend your head to the left as much as you can. Hold for 30 seconds, relax and reverse.
Grounded Tipover Tuck
This stretch begins in a yoga position called the Child’s Pose. This pose is done by and sitting on your heels, with your forehead down touching the floor.
Your chest should be pressed against the tops of your thighs, and you should feel a gentle stretch in your back. From here, clasp your hands together behind your back, palms together if possible. Then lift your arms as high as you can while keeping your forehead to the floor. Repeat this five times, and then relax back into Child’s Pose.
Seated Heart Opener
Begin by sitting on your heels on your mat. Place your hands behind you on the ground, about 8 inches away with your fingers pointing to the back. Let your shoulders stretch back, opening your chest to the ceiling, and arching your back to stretch your shoulders and neck. Then increase the stretch by leaning your head back at the same time. Hold this for 30 seconds and then relax.
Bridge Pose
Begin by lying on your back, with your knees bent and feet flat on the floor. Your hands should also be pressed against the floor and you will use them for balance to do this pose. Slowly lift your hips off the ground, so that you are stretching your entire back as much as you can tolerate. As you hold this pose, you can clasp your hands together under your hips and rock back and forth to get more of a stretch in your shoulders. Hold it for 30 seconds before relaxing your hips back down to the floor.
These poses can be done daily, along with chiropractic care, massage and a nutritious diet as these components work together for maximum healing.
For more tips on stretches to help relieve neck pain or more information on the services we can provide to help relieve your pain, please contact our office today.