Strengthening & Stretching Exercises For Neck Pain Relief

Several reasons, including intensive workout, repetitive movement, inappropriate posture, and strain, can lead to pain & discomfort in the neck. If you are someone experiencing neck pain, do not worry, you are not alone! It is one of the most prevalent causes of discomfort worldwide. 

When your neck pain is severe or recurring, then it might be a matter of concern. In such cases, it can be extremely challenging to deal with and makes even the simplest activities difficult. Fortunately, most neck pain sufferers have found adequate relief with natural treatments like physical therapy and stretching exercises. 

In this post, we have mentioned some of the most effective exercises to relieve neck pain and make your neck muscles stronger at home. However, If you have been experiencing abnormal pain and discomfort, we recommend consulting a professional for Neck Pain Relief, before starting any exercise regime. 

Top 6 Physical Therapy Exercises For Effective Neck Pain Relief 

1. Shoulder Rolls 

Physical therapists highly recommend these movements to warm up your neck and shoulder muscles before beginning your exercise routine. 

Sit on a chair or floor with your spine straight and head & neck in a neutral position. Slightly lift your shoulders like you would while shrugging; slowly begin moving them in a circular motion. Take a brief pause between each rotation and repeat the exercise ten times on each side.  

While performing this exercise, make sure that your shoulders are not stressed, and your head isn’t tilting. 

2. Neck Tilting And Rotating

This is yet another warm-up exercise that gives you multiple benefits like – relieving tension, eliminating stiffness, improving flexibility and range of motion. 

Neck tilting

1. Start in a neutral position.
2. Slowly, tilt your head on one side till you feel a stretch on the opposite side.
3. Pause for a moment and repeat it with the opposite side a total of eight times. 

Side rotation

1. Stand straight, keeping your head neutral and spine straight.
2. Slowly begin turning your head towards one side, like you are looking over your shoulder.
3. Hold it for approximately 30 sec and return to the initial position.
4. Repeat the same motion for both sides for eight times.

3. Wall Push-Ups 

These are simple yet highly effective exercises to relieve pain and strengthen your shoulders. Moreover, this form of push-ups eliminates the chances of injuries common with traditional push-ups. 

Start this exercise by standing straight with your feet shoulder-width apart and facing towards the wall. Slowly bend your elbows, and push your body towards the wall. Hold for some seconds and repeat the motion ten times. You will experience a stretch in the shoulder blades and neck region. 

4. Seated Twist 

Seated twists are excellent for flexibility improvement and curing pain in the neck by strengthening your muscles. Take a seat in a chair with your back straight. Place your left hand on the right knee and pull slowly to rotate the shoulder to the right, as if gazing behind the chair. Return to the middle after holding the stretch from the left for 15-30 seconds. Rep the process on the other side.

5. Doorway Chest Stretch

According to physical therapy experts, one of the most prominent reasons for neck pain is improper posture. Doorway stretch is a fantastic exercise for combating postural problems and aligning neck and spine muscles. 

To perform doorway stretch correctly – 

• Stand straight in front of a door frame and place your hands on both sides. 
• Adjust your hands to a comfortable height. 
• Lunge a little forward, pushing your chest ahead until you feel a stretch in the upper back and shoulders. 
• Hold the doorway pose for 30-40 secs and repeat five times. 

6. Chin Tucking 

Chin tucking is a tried and trusted exercise for pulling your head back into the proper position and improving your overall posture.

• Sit up straight with your ears directly above your shoulders and stare straight ahead.
• Put your finger on your chin.
• Pull your chin and head back without moving the finger placed on your chin till you feel a stretch at the base of your neck.
• If possible, hold for 5 seconds.
• Bring the chin forward to the finger once again.
• A rep for a total of ten times.

Signing Off! 

These exercises will help you get started on the road to recovery and prevent the neck pain from becoming chronic. For optimal results, it is essential to maintain consistency in your exercise regime and practice a healthy routine on all days. 

Physical therapy is one of the most effective treatments for acute and chronic pain. Contact your nearest neck pain relief Clio MI expert today to find permanent relief from your pain. Contact us for more information.