5 Exercises To Get Relief From Neck Pain

The neck connects your head to the rest of your body and plays a central role in a number of life functions. It houses the voice box, windpipe, and food canal and is the starting point of the spine.

This slender body part is made up of muscles, nerves, bones or vertebrae, joints, and discs between the bones, all of which work together to make the neck moveable.

Damage or trauma to any of these structures can result in neck pain and discomfort, which may last for days, weeks, or even months.

Your neck remains in an upright position throughout your waking hours, whether you are standing or sitting down. It has to carry the weight of the head while keeping your posture straight, which can exert a great deal of pressure on the neck muscles.

It is only when you lie down or lean back on a supportive surface that your neck structure can truly relax and ease the tense muscles. However, sleeping in an awkward position can also strain the muscles or nerves in your neck.

# Lateral Neck Stretch

The lateral neck stretch is done by leaning your head from side to side. Gentle movement is the key to this exercise since you do not want to cause more trauma to the neck.

- Try to touch your shoulder with your ear.
- Hold the position for about 5 seconds.
- Do the same on the other side.

# Rotating Neck Stretch

The rotating neck stretch can be described as simply turning your head to the right or left.

- Start by keeping your body facing forward.
- Slowly pivot your head to the right and look over your shoulder, as if attempting to look behind yourself.
- Hold the position for 5 seconds.
- Repeat on the opposite side.

# Neck Rotation

- Start by looking straight ahead with your shoulders slightly back.
- Rotate your head to the right and hold the stretch for at least 5 seconds.
- Do the same for the left side.

# Forward Flexion Neck Stretch

Forward flexion neck stretch can be described as bending the neck and head forward as if you are looking at the floor. Your chin should touch your chest.

- Start by looking straight ahead, and then look down while keeping your shoulders back.
- Hold your neck and head in the flexed or down position for 5 seconds before returning to the starting position.

# Neck Extension

Neck extension occurs when you look up at the ceiling or the sky. The back of your head should come closer to your back. At the finish of this movement, your chin should be pointing up.

- Start by looking straight ahead with your shoulders slightly back.
- Slowly raise your chin toward the ceiling.
- Hold the position for 5 seconds.