11 best exercises for neck pain and stiffness

11 best exercises for neck pain and stiffness | XpertsReviews.com

Simple exercises to reduce neck pain and stiffness include arm circles, wall angel, and neck rotation. Here’s how to do them correctly.

If you’ve been taking pills to relieve persistent discomfort in your neck and upper back, it may be time to look for a natural, long-lasting solution to the problem. This discomfort can limit mobility, interrupt sleep, and reduce overall work productivity. The good news is that including targeted exercises for neck pain and stiffness in your fitness program can help reduce these symptoms and improve your overall well-being. These workouts help strengthen muscles, improve flexibility and increase blood flow to the area. Plus, you can do them right at home, without any sophisticated equipment.

Do exercises help reduce neck pain and stiffness?

Regular workouts can help relieve neck pain and stiffness by increasing muscle strength, flexibility and blood circulation. When the muscles that support the neck are weak or tight, they are more susceptible to pain and discomfort. Targeted exercises develop these muscles, increasing their ability to support the head and neck. Additionally, these physical activities increase flexibility, allowing for a greater range of motion and less stiffness. Increasing blood flow to the neck muscles promotes healing, decreases inflammation and relieves discomfort.

A study published in the South African Journal of Physiotherapyfound that strengthening exercises were most effective in reducing neck pain and improving quality of life. Although stretching and endurance exercises also showed some benefits, they were not as significant as strengthening. Overall, the data suggests that strengthening exercises are a valuable tool for managing neck pain and improving well-being.

Certain exercises such as neck rotations and shoulder shrugs can relieve pain. Image courtesy: Adobe Stock

Best Exercises for Neck Pain and Stiffness

Here are some simple workouts that you can include in your daily routine to relieve neck discomfort and stiffness, as recommended by the expert.

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1. Gentle neck rotations

Gentle neck rotations can help relieve discomfort by increasing range of motion, improving blood flow to the neck muscles, and reducing muscle tension. The circular motion helps loosen tight muscles and release knots, promoting relaxation and pain relief.

  • Gently turn your head clockwise, then counterclockwise.
  • Keep your shoulders relaxed and avoid forcing the movement.

2. Neck tilt

It’s a simple but effective workout to reduce pain and stiffness. Tilting your head from side to side, forward and back, stretches the neck muscles, increasing flexibility and decreasing tension. This gentle action can help relieve pain, improve posture, and expand the neck’s range of motion.

  • Tilt your head to one side, bringing your ear closer to your shoulder.
  • Hold for a few seconds, then release and repeat on the other side.

3. Neck flexion and extension

Neck flexion and extension movements involve moving your head forward and back to stretch the muscles in the front and back of your neck. These workouts improve flexibility, reduce muscle tension and relieve discomfort. Practicing these exercises regularly can help you improve the range of motion and overall comfort of your neck.

  • Gently lower your chin toward your chest.
  • Slowly tilt your head back, looking toward the ceiling.

4. Lateral neck flexion

Lateral neck flexion involves tilting the head to one side, then the other. This gentle movement helps stretch the lateral neck muscles, increasing flexibility and reducing stress. Performing these exercises regularly will help relieve pain, improve posture, and expand your neck’s range of motion.

  • Tilt your head to one side, bringing your ear closer to your shoulder.
  • Hold for a few seconds, then release and repeat on the other side.

5. Neck rotations with resistance

Resisted neck rotations can help strengthen muscles, improve stability, and minimize discomfort and stiffness. Use a resistance band or your hand to add tension to your neck rotations, making the exercise more effective. This added resistance can help strengthen the muscles that support your neck, reducing the risk of future pain and damage.

  • Place your hand on your head and gently resist the movement as you rotate your neck.
  • Rotate your head slowly and gently.

6. Shoulder shrugs

It is a simple but effective exercise to relieve neck pain and stiffness. By shrugging your shoulders toward your ears and then releasing them, you can stretch and relax the muscles in your neck and shoulders. This movement can help improve blood circulation and reduce tension

  • Shrug your shoulders up to your ears.
  • Slowly release your shoulders.

7. Arm Circles

It can help relieve pain by indirectly stretching the neck and shoulder muscles. Rotating your arms engages your shoulder muscles, which can also help relieve tension in surrounding areas. It can also increase blood flow, which promotes relaxation and reduces pain.

  • Swing your arms in circles forward, gradually increasing the size of the circles.
  • Reverse the direction of the circles by swinging your arms back.

8. Neck release with a tennis ball

Using a tennis ball to release tension in the neck muscles is an effective approach to relieving discomfort. This can help release muscle knots and improve blood circulation by gently applying pressure to specific trigger points. This self-massage technique can help relieve pain, increase flexibility and induce relaxation.

  • Place a tennis ball against the wall and lean your neck against it, applying light pressure to tight muscles.
  • Slowly move your head up and down and side to side to massage the muscles.

9. Wall angels

This is a wonderful method for increasing shoulder and neck mobility, which can help relieve pain and stiffness. This wall workout allows you to gently stretch your shoulder muscles while improving your posture. This can help reduce stress, which results in more comfort and flexibility.

  • Stand with your back against a wall with your heels, buttocks, and shoulder blades touching the wall.
  • Slowly raise your arms above your head, keeping your back flat against the wall.

10. Foam roller neck massage

Using a foam roller for massage can be extremely effective in relieving stiffness. By rolling your neck along the foam roller, you can apply pressure to tight muscles, relieving tension and increasing blood flow. This self-massage technique can help relieve pain, increase flexibility and induce relaxation.

  • Lie on your back with a foam roller placed under your neck.
  • Slowly roll your neck back and forth on the roller, applying light pressure to restricted areas.

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11. Towel stretch

Towel stretching is a simple but effective technique for relieving pain. Use a towel to extend your range of motion and gently stretch the muscles in your neck and shoulders. This can help increase flexibility, reduce tension and relieve discomfort. It can also help keep your neck healthy and improve your overall posture.

  • Wrap a towel around your head.
  • Gently pull on the ends of the towel to stretch your neck muscles.

Remember, consistency is key. Incorporate these exercises into your daily routine to maintain a healthy neck and relieve pain and stiffness. Also consult a healthcare professional before starting any new exercise routine, especially if you have a pre-existing condition.

How to do exercises for neck pain safely?

  • Start slowly: Start with gentle movements and gradually increase the intensity and duration of the exercises.
  • Listen to your body: If you feel any pain, stop exercising and rest.
  • Maintain proper form: Make sure you perform the exercises correctly to avoid strain.

Side effects of exercises for neck pain

Although neck workouts are generally safe and beneficial, it’s important to perform them correctly and listen to your body. If done inappropriately or excessively, they can lead to the following conditions:

  • Increased pain: If you feel any discomfort, stop exercising and consult a healthcare professional.
  • Muscle pain: Some muscle discomfort is normal, especially after starting a new exercise routine. However, if the pain is severe or persistent, reduce the intensity or frequency of exercises.
  • Injury: Improper form or overexertion can lead to strains or sprains.
A group of women doing neck exercises
During training, pain may worsen, so gradually increase the level of challenge. Image courtesy: Adobe Stock

Frequently Asked Questions (FAQ)

1. How long does it take for neck pain to work?

The onset of relief from neck pain and stiffness with exercises varies from person to person. Some may experience relief within a few days, while others may take a few weeks. Consistency is key and practicing these exercises regularly can lead to significant improvement over time.

2. Is it better to rest or exercise if you have neck pain?

The balance between rest and exercise for neck pain depends on the severity and cause. Short-term rest may be beneficial for acute pain, but prolonged rest may make stiffness worse. Gentle exercises, like those mentioned previously, can improve flexibility, strength and blood circulation, helping to relieve pain.

3. Is walking good for a stiff neck?

Yes, walking can be beneficial for neck stiffness. It promotes blood circulation, which can help relieve muscle tension and reduce stiffness. However, it is important to maintain good posture when walking to avoid further straining your neck.

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