The 6 Best Exercises To Reduce Neck Pain

Wondering how to reduce neck pain? It is a common symptom that usually occurs when the muscles contract due to poor posture, a physical overload or an injury.

It often occurs in those who have a sedentary job, but it can also occur in those who have constant difficulty sleeping.

The pain tends to be accompanied by a stiff and tense feeling. This makes head movements and normal daily activities difficult.

While some rest can be improved with rest and some common relaxants, it is always recommended that you perform exercises that stimulate circulation and accelerate your recovery.

We want to use this opportunity to share the 6 best exercises. Try them to reduce neck pain!

1. Walking

An exercise as simple as walking can be good for reducing neck pain, especially when it is caused by poor posture and stress.

This should be done with a good attitude, since it is bad to go with a bad attitude.

What should you do?

• Walk for 5-10 minutes, hold your chest up, pull your shoulders back, and keep your head in a neutral position.
• When your muscles begin to relax, try turning your head.

2. Rest exercise to reduce neck pain

While this type of exercise does not involve moving the neck to relieve stiffness, it is a good option to promote relaxation in tense areas.

What should you do?

• Lie down on a solid surface – this can be a yoga mat. Put your head in a resting position so that your shoulders are well adjusted.
• Inhale and exhale repeatedly without moving your head.
• Perform this exercise for 5 minutes.

3. Bend your head back and forth

Flexion exercises are activities that help to increase circulation in the neck while simplifying the flow of oxygen and relaxing the affected muscles.

Although this exercise involves more power, it will gradually help you achieve a more relaxed feeling in the neck.

What should you do?

• Sit in a comfortable chair. Try tilting your head back as if trying to look at the ceiling.
• When doing this, open your mouth slightly to release tension in your jaw. Make sure your back is straight.
• Hold this position for 2-3 seconds and return to the starting position.
• Then tilt your head forward until your chin approaches your chest.
• Repeat 3 times each way.

4. Lift your shoulders

While your neck is in the greatest pain due to tension, certain movements can help accelerate this recreation. This helps to relax the muscles around the neck and, over time, improve circulation.

What should you do?

• Sit in a comfortable position with your hands on your thighs or knees and your back straight.

• Lift your shoulders as if trying to touch your ears with them. After holding this position for 2 seconds, return to the starting position.
• Repeat this movement 5 or 6 times until you feel more relaxed.

5. At the head from side to side

This type of exercise should be done carefully, as a sudden movement can increase the tension in the affected area. It is effective in fighting neck pain, not only because it soothes the pain, but also because it fights inflammation in your muscles.

What should you do?

• Sit with your back supported by the back of the chair. Put your hands on your knees and turn your head to the right.
• Try to reach as far as possible so that your chin is in line with your shoulders.
• Hold this position for 2 seconds and return to the starting position.
• Then turn your head to the left and repeat the same movements.
• Repeat the whole thing  5 or 6 times on each side.

6. Rotate your head

This simple exercise can be used to relax the neck, especially when stress or poor posture puts tension on the muscles.

What should you do?

• Sit straight, with your back straight, and your hands on your legs.
• Try to stretch your neck as much as possible and then move your head in circles.
• Do this 8-10 times and rest.

Is your neck stiff or sore? Find a comfortable place and perform these simple exercises to relieve the pain.