and Improve Overall Health
Do you suffer from chronic neck and shoulder pain? It can be incredibly stressful and affect your quality of life. Fortunately, there are exercises you can do to help relieve the pain and improve your overall health. Here are six neck exercises to try.
1. Neck Circles
This exercise helps to strengthen the muscles in your neck and increase mobility in the joints. Start by sitting up straight and bring your chin to your chest. Then, rotate your head from left to right in a complete circle, maintaining good posture and keeping your eyes closed. Reverse direction and repeat five times.
2. Neck Flexion
This exercise is designed to stretch the back of your neck and help reduce tension and improve flexibility. Begin by standing up straight, with your chin parallel to the floor and your arms relaxed. Then, slowly bring your chin up, towards your chest, and hold for 10 seconds. Depending on your flexibility, you can bring your chin all the way to your chest, or just slightly above it.
3. Neck Rotation
This exercise helps to gently increase the range of motion in your neck. Start by sitting with your feet flat on the ground and your back straight. Gently look over your right shoulder, hold for 5 seconds, and then come back to the center. Repeat on the other side, and do 10 repetitions on each side.
4. Head Rolls
This exercise helps to reduce tension in your neck and shoulders. Begin by sitting or standing with your back straight, and your chin parallel to the ground. Slowly roll your head from side-to-side, in a circular motion. You should feel a gentle stretch in the side of your neck as you roll your head. Repeat 10 times in each direction and do not force the motion.
5. Shoulder Squeeze
This simple exercise helps to stretch your neck and shoulders and improve strength. Start by standing with your arms at your sides, and then bring your elbows up and together, making sure to bring them high enough so that your palms face inwards. You should feel the muscles in the back of your neck and shoulders stretch. Hold for 10 seconds and then relax.
6. Arm Swings
This exercise helps to improve range of motion in your neck, shoulders, and arms. Begin by standing with your feet hip-width apart and your arms outstretched. Slowly swing your arms forward and back keeping your elbows straight, and your hands in line with your shoulders. Repeat 10 times and then relax.
These six neck exercises can help relieve neck and shoulder pain and improve your overall health. However, if your pain persists, it is always best to speak to a medical professional. Regularly doing these exercises can help reduce the pain and make everyday activities more comfortable.