Having neck pain or a sore neck can be very uncomfortable and almost impossible to stop. This condition can be the result of many things, including sleeping in uncomfortable positions, neck injuries, ergonomically lacking workstations and arthritis. Since no one is immune to this condition we have compiled five stretches below to help give you relief when you suffer neck pain.
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Five Stretches for Neck Pain:
The Neck Drop and Raise Stretch
This stretch works for the front and back areas of the neck to increase the flexibility in those areas.
Stand upright straight then slowly bring your head forward till your chin can touch your chest. Stay in this pose for about 5 to 10 seconds. Then return to starting position. After that, take your head back slightly. Hold this stretch for 5 to 10 seconds. You can repeat it in both directions five times.
The Static Extension Position
This is a very challenging stretch. You will feel much work going through your shoulders, wrists and forearms.
Start with your wrists beneath your shoulders, and knees under your hips. Then walk both hands out to your front about six inches, after which move your body forward till your shoulders stack over your wrists. Keep your elbows locked and then let your shoulder blades collapse together. Allow your head hang. This is important as your neck is released here. Hold this stretch for 2 minutes. Do not allow your elbows to bend.
Static Wall Stretch
In this stretch, your neck and upper back muscles will be released continuously as your thoracic back leans against the floors surface.
Lie down and scoot into the wall with both legs straight up. If you feel stiff in your hamstring, scoot back till your tailbone is flat on the floor. Then pull back your and tighten your thighs. Remain in this position for about 3 to 4 minutes. By allowing your thighs to stay tight and keeping your toes pulled back, you will also be engaging your lower leg muscles without interference from the imbalances in your upper body.
The Static Back Stretch
This stretch places your head on the same plane with your shoulders which in turn allows your neck and upper back muscles to release.
Lie down with both legs on a chair, and your hips and knees at ninety degrees. Then place your arms to the floor at 45 degrees or at shoulder level with your palms raised up. Maintain this pose for about 5 to 10 minutes until your back settles on the floor.
Head Tilt
This stretch works both sides of your neck effectively to relieve pain.
Sit on a chair then slowly tilt your head to your right shoulder placing your left shoulder down. Keep this stretch for about 5 to 10 seconds then return to the center. Repeat the same thing on your left side by tilting your head to your left shoulder holding down your right shoulder. Hold for another 5 to 10 seconds. Repeat sequence five times.
