WPO Image

5 Exercises To Relieve Pain And Tension In Your Neck

Do you feel pain in your neck and lower back again? Neck pain and stiffness can be related to weak muscles, poor posture, or degenerative changes in the cervical spine. The result is usually stiff muscles in the neck and shoulder area, pain, and can even lead to reduced mobility. Neck tension and discomfort can occur for a number of reasons.

Neck Pain: Main Causes

  • Bad posture: overloading the neck with incorrect postures, permanent tension or sudden movements, whether at work, during workouts or simply in the day-to-day
  • Mental stress: psychological burden
  • A weak immune system: neck pain due to a cold, for example
  • Accidents and injuries: cases such as whiplash or pulled muscles, for example, one of the main reasons for this extremely uncomfortable neck pain is usually the lack of mobility in the thoracic spine, which is designed to move in rotation (turning), flexion (bending) and extension (stretching). However, on a day-to-day basis we tend to expose it to totally opposite movements . Many of us sit all day at work, which limits the functional mobility of the spine. This happens especially when we work from home: our movements are limited to going from the chair to the sofa and from the kitchen to the bathroom.

But don’t worry, if you suffer from acute neck pain, there are several methods that can alleviate it. The five exercises that we propose below help to improve the mobility and flexibility of the thoracic spine. Getting myofascial massages with tennis balls or foam rollers is also a great option for relieving muscle tension. And the best part is that you can do these exercises anywhere and anywhere.

Top 5 Exercises To Relieve Neck Pain:

1. Fascia Roller / Tennis Ball – Upper And Lower Back

Starting position:
Lie on your back and place the roller under your back, at the level of your shoulder blades. Raise your hips and engage your abs and glutes. It is important that the hips, back and neck form a straight line. Place your hands behind your head for neck support.

How to perform the exercise:
Slowly slide back and forth to massage your back muscles and mobilize your spine.

If you have very specific pain points, you can use a tennis ball (or even a golf ball!) To target specific areas. Press on the acute pain point for about 20-40 seconds until the pain subsides.

2. Standing Awtuvi Exercise

Starting position:
Stand with your back against the wall – both your arms and spine should be touching the wall and your arms should form the letter A. Move your shoulder blades up and down. Press against the wall with your shoulders, elbows, and wrists.

How to perform the exercise:

  • Move your arms in different positions to form letters:
  • In the second position, bend your elbows and move them towards your chest to form a W
  • Stretch and raise your arms outward, shoulder and chest level, to form a T
  • Bend your elbows to 90 degrees and raise them to shoulder level to form a U
  • Straighten your elbows and raise your arms diagonally over your head to form a V
  • Place your arms in a straight line above your head to form an I
  • Repeat the exercise several times and try to make the change in position smooth.

3. Horizontal Awtuvi Exercise

Starting position:
Lie face down. Place your arms out to the sides, with your elbows slightly bent.

How to perform the exercise:
It is about doing the previous exercise, but face down. Repeat the exercise several times.

4. Rotation Of The Column With Foam Roller

Starting position:
Sit in a chair and keep your upper body straight. Cross your hands behind your head, with your elbows pointing out. Place the foam roller between your thighs. Push your thighs together to stabilize your hips.

How to perform the exercise:
Turn your head, elbow, shoulder girdle, and thoracic spine to the side. When in this position, lean your upper body to that side. Repeat the exercise several times.

5. Rotation Of The Column On All Fours

Starting position:
Get on all fours. Place your hands at the same distance as your shoulders, with your elbows slightly bent. The distance between the knees must be the same width as the hips and the body must be parallel to the ground. Put one hand behind your head.

How to perform the exercise:
Open your upper body to the side of the hand behind your head. Next, lower your bent elbow toward your base elbow. Repeat the movement several times and switch sides. Always keep your hips stable and perpendicular to the ground.

If you spend a lot of time in a chair or on the couch, either on your computer or looking at your phone, these neck exercises are a good way to relax neck pain and release tension in your upper back. Simply rotating your shoulders back and forth and raising and lowering them several times a day is usually enough to prevent a stiff neck.

WPO Image

Hi my name is Kristina Myers. Welcome to my hobby blog. Well, it's much more than a hobby blog. I couldn't contain myself to just talk about hobbies. I have broadened it right out cover anything that takes place around the home and enriches life itself.

I hope you enjoy reading my posts as much as I have enjoyed writing them.

Click to read on
Expressive Candles