Neck pain – What exercises can you do?

Neck pain is a common condition that affects most of us. It ranges from a simple pain in the neck from sleeping in a bad position to arthritis of the neck and serious injuries. These simple stretches can be done at home and will help you relieve your pain instantly.

Here are the common causes of Neck pain:

      • Neck Sprain
      • Whiplash Injury
      • Text Neck
      • Fractures
      • Disc Prolapse
      • Arthritis
      • Degenerate Disc
      • Cervical Stenosis

What will be the cause of your neck pain, the team at Spinesurgeon, London are here to provide you with effective treatment for your neck pain in London.

How long does Neck pain last?

Neck pain that can be relieved by simple stretches and medications.

We all have been in the situation where Neck pain upsets our work and lifestyle. Whatever be the cause of your neck pain, it 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.

Here are six simple exercises that you can use to relieve your neck pain instantly

Sometimes you will hear some popping and cracking noises in your neck when you do these 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.

Forward Bending Exercise of the Neck to improve Neck Stiffness

First sit in a quiet place in a very relaxed position. 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

Backward bending of the Neck to improve Neck Stiffenss

In a quiet place and in a very relaxed position, gently drop your neck backwards by looking up. Look as far up as you can see. 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

Sideways Bending Exercises of the neck to improve Neck stiffness

RIGHT SIDE BEND:

In a very relaxed position, gently bend your neck to the right side so that your right ear touches the your right shoulder. 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.

 

LEFT SIDE BEND:

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 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.

Repeat these exercises 5 times each side

Stop at any point of pain

Side to Side turning exercises iof the neck to improve Neck Stiffness

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

Neck pain stretches that help relieve neck pain instantly

ROLL YOUR NECK TO RIGHT SIDE:

Sit in a very relaxed position, gently roll your head down over the right shoulder, look down and roll your neck up further over to your left shoulder. Look up as far as you can without pain. 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 fully. 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 YOUR NECK TO LEFT SIDE:

Sit in a very relaxed position, gently roll your head down over the left shoulder, look down and roll your neck up further over to your right shoulder. Look up as far as you can without pain. 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 fully. 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. Your Neck pain will feel a lot better.

Repeat these rolls 5 times each way

Stop at any point of pain

Neck pain stretches that will help relieve Neck pain. This is a pull-back exercise

PULL YOUR NECK BACK:

Sit in a very relaxed position with your back resting on a wall. Your head is away from the wall. Now bring your back of your head to touch the wall. Hold the back of the head against the wall for five 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 be able to bring back your head fully to the wall.

Repeat these rolls 5 times

Stop at any point of pain

6 Simple stretches for Neck pain that will help with instant pain relief Mangattil Rajesh Spine Surgeon in London

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