Why the heck do we get neck pain? Neck pain is a common condition that affects most of us. Pain in the neck can be from sleeping in a bad position to arthritis of the neck and serious injuries. Neck pain spoils your work flow.
Hi everyone!
I am Rajesh.
In this blog, I can going to discuss simple exercise at work for instant relief from neck pain.
Common causes of Neck pain:
- Neck Sprain
- Whiplash Injury
- Text Neck
- Fractures
- Disc Prolapse
- Arthritis
- Degenerate Disc
- Cervical Stenosis
How long does Neck pain last?
Neck pain upsets our work and lifestyle. But the good news is that neck pain usually settles in about 2 to 3 days. Current evidence suggests that moving your neck gradually during an episode of pain really helps your muscles to recover faster. There are simple exercises that you can do in the comfort of your own home.
Take necessary medications that will help you do these stretches and exercises as it helps to relax your muscles and relieve you of the pain.
5 Simple Exercises:
Sometimes you will hear some popping and cracking noises in your neck when you do these neck exercises. These are gases that are escaping from the tissues and joints of your neck. Don’t worry! – these are harmless and most people feel them.
1) Forward Bend:
You can do this during your work-breaks.
First sit in a quiet place in a very relaxed position. Lean back into your chair. Keep your hands on your lap. Take a deep breath.
Look straight ahead and bring your head forward so that your chin touches your chest. Feel the stretch on your muscles, ligaments and tissues at the back of your neck. Do this very slowly and hold your head in position that your eyes are looking to your toes.
Hold this stretch for at least 5 to 10 seconds. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax. Your Neck pain will feel a lot better.
Repeat these exercises 5 times. Stop at any point of pain
2) Backward Bend:
Stay in the same position. Now gently drop your neck backwards by looking up. Look as far up as you can see. Do this slowly. Keep your eyes closed. Feel the stretch on your muscles, ligaments and tissues at the front of your neck. Do this very slowly and hold your head in position that your eyes are looking up to the ceiling.
Hold this stretch for at least 5 seconds. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax.
Repeat these exercises 5 times. Stop at any point of pain
3) Side to Side Bend:
Bend to the Right side:
In a very relaxed position, gently bend your neck to the right side so that your right ear touches your right shoulder. Feel the stretch on your muscles, ligaments and tissues at the left side of your neck. Do this very slowly and hold your head in that position.
Hold this stretch for at least 5 seconds. Lean backwards slowly. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax.
Bend to Left Side:
Now gently bend your neck to the left side so that your left ear touches the your left shoulder. Feel the stretch on your muscles, ligaments and tissues at the right side of your neck. Do this very slowly and hold your head in that position.
Hold this stretch for at least 5 seconds. slowly lean backwards. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax.
Repeat these exercises 5 times each side. Stop at any point of pain
4) Side to Side Turn:
Turn to Right Side:
Sit in a very relaxed position, gently turn your neck to the right side as far as you can without pain. It does not matter if you’re not able to turn your head fully. With more stretches in a few days, you will be able to turn your neck fully. Feel the stretch on your muscles, ligaments and tissues at the other side of your neck. Do this very slowly and hold your head in that position.
Hold this stretch for at least 5 seconds. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax.
Turn to left side:
Now gently turn your neck to the other side (left) side as far as you can without pain. Feel the stretch on your muscles, ligaments and tissues of your neck. Do this very slowly and hold your head in that position.
Hold this stretch for at least 5 seconds. Breathe in and breathe out three times. Bring your head back gently to look straight ahead and relax. Your Neck pain will feel a lot better.
Repeat these exercises 5 times each side. Stop at any point of pain
5) Roll your Neck in a circle:
Roll neck to your right side
Lean forwards and look down. Feel the stretch and roll your neck over to your right shoulder. Lean back slowly. Look up as far as you can without pain. Gently roll your head down over the left shoulder. Lean forwards, look down and roll your neck down to see your toes. The idea is to roll your head in a circle.
It does not matter if you’re not able to roll your head fully. With more stretches in a few days, you will be able to roll your head to make bigger circles. Feel the stretch on your muscles, ligaments and tissues of your neck. Do this very slowly.
Roll one full circle and bring your head back gently to look straight ahead and relax.
Roll neck to your left side:
Lean forwards, look down and roll your neck over to your left shoulder. Lean back slowly. Look up as far as you can without pain. Gently roll your head down over the right shoulder. Lean forwards, look down and roll your neck down to see your toes. The idea is to roll your head in a circle.
It does not matter if you’re not able to roll your head fully. With more stretches in a few days, you will be able to roll your head to make bigger circles. Feel the stretch on your muscles, ligaments and tissues of your neck. Do this very slowly.
Roll one full circle and bring your head back gently to look straight ahead and relax.
Repeat these rolls 5 times each way. Stop at any point of pain
6) Pull your Neck back and hold:
Sit in a very relaxed position with your back resting in a chair. Now bring the back of your head gently. Free the stretch at the front of your neck. Hold the head back for 5 seconds. This position aligns the head to your shoulders. It is very good for improving your posture. Feel the stretch on your muscles, ligaments and tissues of your neck. Do this very slowly.
Relax and bring your head back to the original position. It does not matter if you’re not able to do this. With more stretches in a few days, you will feel that your neck is loose and soft.
Repeat these stretch 5 times. Stop at any point of pain
