Are you one of those experiencing neck strain on a regular basis? If yes, then you know how excruciating it can be – not to mention the headaches and difficulty in moving your neck can be. Thankfully, there are exercises that you can do to alleviate neck strain. In this article, we’ve consulted with experts to get their recommended neck strain exercises that you can easily do in the comfort of your own home.
The Chin Tuck:
This exercise aims to stretch the muscles in the back of your neck while strengthening the muscles in the front. To do this exercise you need to sit up straight with your shoulders relaxed. Then, gently tuck your chin into your chest and hold it for around three to five seconds before releasing. Repeat this exercise up to ten times.
The Shoulder Roll:
Neck strain is often associated with postural issues, which can lead to tense shoulder muscles. By doing shoulder rolls you target these muscles and release any tension. Sit or stand up straight, roll your shoulders up towards your ears, then back, down and away from the ears. Complete 10 rolls forwards then reverse direction and roll backwards.
The Neck Stretch:
Stand or sit up straight and lower your left ear to your left shoulder. Hold for 10 seconds, then repeat on the other side. You can also try this stretch by bending the neck diagonally. Tilt your head down to the left, then roll your chin to your chest. Hold for 10 seconds. Repeat the same angle on your right side.
The Lower Trapezius Strengthening:
This exercise is great for reducing neck pain and tension. Start by lying face down on the floor with your arms down on your sides. Slowly raise both arms up and pinch the shoulder blades together. Hold for 5 seconds, then release. Repeat this exercise up to ten times.
The Levator Scapulae Stretch:
This exercise will help loosen the muscles that attach to the base of your skull. Sit down and turn your head to the left while lifting your shoulder on the same side. Use your left hand to gently pull your head closer to your left shoulder blade. Hold for 5 seconds, then release and repeat the same process with your right side.
There you have it! These five exercises are perfect for neck strain relief and can be done at your own pace and in the comfort of your own home. Before starting a new exercise plan, consult a physiotherapist. Inactivity can worsen neck strain symptoms as it can stiffen up the area. It is important to incorporate exercise into your recovery plan. It is also important to sleep well as it can help heal neck strains. If you suspect you have a neck strain, seek professional help today.
