Neck Pain Relief Stretches & Exercises


Buy Neck Pain WorksheetThese neck pain relief stretches and exercises can help you relieve neck pain from a strain, spasm, or even if you just slept on your neck wrong. They can also help relieve tension headaches.

First start off with some gentle neck movements to warm up your muscles by turning your head from side to side like you are looking over your shoulder. This is neck rotation. Now you are going to take your ear to your shoulder on each side. Make sure you are not shrugging your shoulders up. This is side bending.

Next, the exercise is a simple chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times.

Now for a trapezius stretch, place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side.

Then you will stretch your levator scapulae muscle. This is the muscle that is used when you shrug your shoulders, and they can get overworked when you are stressed out. Take your arm on the side of the pain and place it above and behind your shoulder. Then take your opposite arm and place on top and slightly behind your head. Look down towards the opposite knee of the pain and apply gentle pressure for a good stretch.

The next stretch is for the anterior scalene muscles. Cross you hand over to the side you want to stretch and place it on your clavicle to help hold down the first rib where they are attached. Turn your head toward that side and look upward. Hold these for 30 seconds and perform 3 times on each side.

The final exercises are isometric exercises that will help strengthen the muscles. You are going to do isometric exercises in each direction. Basically this is when you activate the muscle, but you are not moving it. You can do this by gently pressing into your hand in each direction. Hold each one of these for 3-5 seconds.

Related Videos:

Neck Pain Stretches & Exercises

Neck Spasm Stretches

You may also like

Sore Neck Stretches
5 Sore Neck Stretches
Sore neck muscles are common when starting a new workout program or when exercising a little too hard. These neck stretches can help relax a sore & tight neck and provide pain relief.
Sore Shoulder Stretches
5 Sore Shoulder Stretches
Sore shoulders are common when starting a new workout program or when exercising a little too hard. These stretches can help relax sore and tight shoulder muscles and provide pain relief.
Frozen Shoulder Stretches
Frozen Shoulder Stretches & Exercises
Frozen shoulder, which is technically known as adhesive capsulitis, is a condition that causes stiffness and pain in your shoulder joint from adhesion build up.
Shoulder Pain Relief Exercises
Top 3 Shoulder Pain Relief Exercises
Shoulder pain can be caused by weak and tight muscles, especially when we have bad posture. These shoulder pain relief exercises should help relieve pain in the shoulders, neck, chest, and the upper back area.
Shoulder Stretches
Beginner Shoulder Stretches & Exercises – Whole Body Wellness Challenge
It’s Shoulder Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time shoulder routine is simple, but effective in helping strengthen the shoulders & relieve pain.
Favorite Shoulder Exercise
Best Shoulder Pain Relief Exercise – Real-time Routine
My favorite exercise for the shoulder area is a shoulder or scapular squeeze. It’s great for the shoulders, neck, and upper back. This exercise is performed in real-time, so it’s easy to follow along if you want.
Tension Headache Relief
Tension Headache Relief
Stress is a common cause of tension headaches. Here are some of my favorite stretches & exercises for relaxing the neck and shoulder area to help provide relief.
Pinched Nerve
Pinched Nerve (Cervical Radiculopathy) Stretches & Exercises
A pinched nerve (or cervical radiculopathy) is basically when the nerve coming out of the spine gets irritated at the nerve root. This can cause pain and weakness going down into the arm. These exercises should help.
Relieve Neck & Shoulder Pain
Easy Ways to Relieve Neck & Shoulder Pain
Neck & shoulder pain often go hand in hand. Many of the muscles in the neck go down into the shoulder area, and when they are tight and weak, they can cause pain in both areas.
12345

Page 3 of 5