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5 exercises to relieve neck pain

Do you have to deal with frequent neck strain or upper back pain?

A stiff neck and neck pain can be caused by weakness. Muscles or degeneration Changes in the cervical spine. The result is stiff muscles, pain in your neck and shouldersAnd It can also lead to limited mobility. Neck tension and pain can occur for a number of reasons.

In this article, you will learn about the causes of neck pain and how to get rid of it.

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4 The causes of Neck Pexactly

If you have neck pain, the following four reasons could be responsible for it.

  1. Weak Currency: Constant pressure on your head and neck due to wrong positions, movementsAnd Constant stress at work, in your everyday lifeor While exercising
  2. Mental stress: Psychological stress
  3. Weak immune system: For example, because of the cold
  4. Accidents and Injuries: For example, whiplash or a pulled muscle

gave The main reason For neck tension and pain, Although, There is often a lack of mobility of the thoracic spine.

The thoracic spine is designed to move in the form of rotation (twisting), bending (twisting).And Extension (straightening). However, in everyday life the opposite is often the case. Many of us spend our work days sitting down. Tables which limits the functional movement of the spine. This is especially true when we work from home. Our movement may be limited to walking from our chair to the couch or from the kitchen to the bathroom.

But don’t worry. I A case of severe neck strain Or a stiff neckThere are several methods you can use to relieve pain.

Neck Pain Relief ► 5 Best Exercises for Neck Pain

The following five exercises improve mobility. and flexibility of your thoracic spine. Giving yourself a myofascial massage with tennis balls or fascia (foam) rollers is another good way to relieve muscle tension. gave The best part is that you can do these neck exercises anytime, anywhere.

To perform the exercises, you will need the following equipment:

1. Exercise: Fascia roll/tennis ball (upper and middle back)

Starting position: Lie on your back. Place the foam roller under your back at the height of your shoulder blades. Lift your hips off the floor and engage your abs and glutes. Make sure your hips, backAnd The neck forms a straight line. Place your hands behind your head to support your neck.

How to do it: Rock back and forth slowly to massage your back muscles and stimulate your spine.

Variation: You can use a tennis or golf ball to target specific pain points. Maintain pressure on particularly painful areas for 20 to 40 seconds until the pain subsides.

2. Exercise: stands for “AWTUVI”

Starting position: Stand with your back against the wall. Your arms and your entire spine should be touching the wall.And Your arms should form the letter “A”. Pull your shoulder blades back and down. Press your shoulders, elbows against the wallAnd wrist

How to do it: MRaise your arms through different positions to make different characters.

  • In the second position, crouch Your elbows and Action To make them W up to chest level.
  • Extend your arms at chest/shoulder level to form a T.
  • Bend your elbows to 90 degrees and raise them to shoulder level to form a U
  • Straighten your elbows and raise your arms diagonally above your head to form a V
  • Stand with your arms raised above your head to make an I.

Repeat the exercise several times and try to let each position lead into the next.

3. Exercise: Hunting “AWTUVI”

Starting position: Lie on your stomach. Keep your arms at your sides with your elbows slightly bent.

How to do it: Perform the same exercise as in the standing position, but this time in the prone position. Repeat the exercise several times.

4. Exercise: Seated T-spine rotation with a foam roller

Starting position: sit on the chair Keep your upper body straight and place your hands behind your head with your elbows pointing up. Place a foam roller between your thighs. Press your thighs together to stabilize your hips.

How to do it: Turn your head, elbows, shoulder girdle and thoracic spine to one side. While in this position, tilt your upper body to one side. Repeat the exercise several times.

5. Exercise: Quadruple T-spine rotation

Starting position: Go to all squares. Place your hands shoulder-width apart with your elbows slightly bent. Keep your knees hip-width apart. Your body should be parallel to the floor. Place one hand behind your head.

How to do it: Open your upper body to the same side as the hand behind your head. Then lower that bent elbow to the base elbow. Repeat the movement several times. Then switch sides. Make sure you keep your hips still and square to the ground at all times.

Expert advice:

The range of motion, flexibility, and strength exercises described above can only effectively stretch and loosen specific areas of your shoulders, back, and neck if you perform each exercise through a full range of motion. are If neck pain persists, consult a doctor.

If you spend a lot of time sitting, whether it’s at your computer or looking at your phone, these neck exercises are a great way to relieve neck pain and tension in your upper back. Roll your shoulders Backward And so forththen Lifting them up and pushing them down several times a day is often enough to prevent neck stiffness.


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