Chronic Neck Pain: Top Five Exercises to Get your Neck Pain Free
Chronic Neck pain is one of the leading causes of discomfort in people around the world! Whether it be from hunching over at a desk, working a labor filled job, or from an injury, neck pain can play a big factor in the quality of your day. As our world transitions to more electronic centered workplaces, complaints of neck pain are on the rise.
Although neck pain is often a minor nuisance and can be remedied with some light stretching and lifestyle changes, it can also be a sign of a more serious issue that may not go away on it’s own. Plan a visit with our Expert Physiotherapists today, to help you get back to a pain free life!
5 Quick and Easy Exercises to get your Neck Pain Free
Chronic neck pain can arise from a variety of issues for many people. Often it’s due to poor standing/sitting posture for long periods of time or sometimes its an injury, such as whiplash from a car crash or a sports accident!
Whatever it may be, there are many quick and easy ways for you to help reduce and eliminate your neck pain.
Here are the top five exercises we suggest to help get your neck pain free:
1) Side to Side Bends
Neck pain is often caused from the weakening and tightening of muscles over time. This can lead to a decreased range of motion in the neck, making it difficult to complete daily activities. We can improve our range of motion from side to side by using this simple stretch.
- Start by tilting your head to the right, bringing your ear towards your shoulder.
- Pro tip: Place your right hand on your left ear and pull gently to feel a deeper stretch!
- Focus on not shrugging your shoulder as you bring your ear down. You should feel the stretch on the left side as you go down.
- Hold for 10 seconds before returning to neutral.
- Repeat on the left side by tilting your head to the left.
- Repeat 10 times on each side.
2) Forward Bends
Often times our muscles tighten after being held in a fixed up or fixed down position for extended periods of time, especially throughout the work day. This can lead to a decreased range of motion as the neck goes up and down.
- Start by lowering your chin down to your chest.
- Hold for 10 seconds before returning to neutral.
- Next bring your chin up towards the ceiling.
- Hold for 10 seconds before returning to neutral.
- Repeat 10 times on each side.
3) Side to Side Turns
It can often be difficult to keep our necks range of motion moving in all directions. This can lead to tightness in our muscles when turning left or right. This is a vital movement during our everyday living and needs to be stretched often!
- Start by turning your head to the right and looking over your right shoulder.
- Focus on not shrugging your shoulders forward as you bring you chin over. You should feel the stretch on the back left side of your neck as you go over.
- Hold for 10 seconds before returning to neutral.
- Repeat on the left side by looking over the left shoulder.
- Hold for 10 seconds before returning to neutral.
- Repeat 10 times on each side.
4) Chin Tucks
As we move to more electronic centered workplaces, our necks can be found in more and more forward positions. This can cause neck pain and destabilize the spine throughout the day. Add this exercise to your daily routine to help stabilize your spine and keep your neck moving freely.
- Start by sitting or standing up straight and bringing your chin and neck back.
- Focus on keeping your head in a horizontal plane, without tipping your head up or down.
- Hold for 10 seconds before returning to neutral.
- Repeat 20 times.
5) Levator Scapulae Stretch
The levator scapulae muscle connects your neck to your shoulder blade and can help with neck rotation and tilting. Stretching this muscle is an easy way to improve motion and decrease pain in your neck.
- Start by placing your right hand behind your head.
- Next rotate your neck 45 degrees to the right.
- Gently pull your head down towards your right armpit, feeling the stretch along the back left side.
- Hold for 10 seconds before returning to neutral.
- Repeat on left side using the left hand for assistance.
- Hold for 10 seconds before returning to neutral.
- Repeat 10 times on each side.
Are You Ready to Find Relief?
Chronic neck pain can wreak havoc on everyone’s day. Although this can often be solved with the most simple of exercises, chronic neck pain can often linger and lead to more serious issues down the line.
Our Expert Physiotherapists will create a personalized plan of care for you to help get you back to your daily activities neck pain free!
Bonus: Check out these additional blog posts to see if physiotherapy is right for you!