7 Neck Exercises to Help You Prevent Neck Pain & Injury

Exercises Prevent

and Stay Healthy

Spending too much time sitting in front of screens and devices? You could be inadvertently damaging your neck health, leading to neck pain, injury, and even headaches. The good news is that strengthening the neck muscles through exercise can help you prevent, reduce, and even eliminate neck pain and injury. Read on for 7 effective neck exercises to keep your neck healthy and free from pain.

#1 Neck Retraction

This is a very simple and effective move perfect for those suffering from chronic neck tension, pain, and stiffness. Begin by sitting or standing up with a straight back. From here, push your chin back and down as you tuck your chin in. Hold for a few seconds before relaxing your neck and going back to your original posture.

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#2 90-90 Neck Rotation

Start by lying on your back with your arms at a 90° angle against your chest. Slowly turn your head to one side. Hold this position for 5-10 seconds before returning to the starting point. Repeat the exercise on the opposite side.

#3 Neck Side Bends

Ideal for those dealing with neck pain due to muscle imbalances, this exercise stretches the muscles on both sides of your neck. Start by bringing your right ear to your right shoulder. Hold the stretch for 10-15 seconds before releasing. Repeat the exercise on the left side.

#4 Low Trapezius Press

This dynamic move targets the upper traps and strengthens these muscles to help improve your posture and reduce neck strain. Start in an upright kneeling position and press one hand against your ear. Use the other hand to press against the back of your head. Release tensing your neck and repeat on the opposite side.

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#5 Levator Scapulae Stretch

The levator scapulae muscles are often responsible for neck pain and headaches. This exercise can help strengthen them and reduce this common ache. Start by standing in a doorway with your arm and hand reaching up above your head. Lean into the doorway, stretching your neck in the opposite direction. Hold for 10-15 seconds before switching sides.

#6 Upper Trapezius Stretch

The upper trapezius muscles often get tight from too much screen time. This exercise helps keep them loose and free from tension. Stand with one hand pressed against your head. Slowly drop your chin towards your chest as you bring your opposite shoulder towards your ear. Hold for 10-15 seconds and then repeat on the other side.

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#7 Cervical Extension

This dynamic move is perfect for those suffering from chronic neck pain. Start by standing up tall with your arms at your sides. Drop your chin towards your chest, then lift the top of the head while pushing the chin forward. Hold for 5-10 seconds and return to the starting position.

Final Thoughts

These 7 exercises can help you prevent neck pain, injury, and headaches. Making them a part of your daily routine helps to strengthen your neck muscles, improve your posture, and reduce tension. Talk to a physiotherapist to get the best advice for your condition and don’t push yourself further if it hurts.

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