These neck pain stretches are done in real time, so follow along. These should help with general neck pain, neck spasms, tension headaches, or even that mean ole crick in your neck. This neck stretching routine takes about 12 minutes.
These neck pain stretches should be done with a 30 second hold, and do three on each side.
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. Then you are going to bring your chin to your chest and then looking up towards the ceiling. This is neck flexion and extension.
Next you will do a 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 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.
The final stretch is going to be for 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.
Cervical traction is a popular treatment for general neck pain relief and specific diagnoses like: a pinched nerve known as radiculopathy, disc issues, arthritis, stenosis, and a few others.
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.
My favorite exercise for Neck Pain Relief is a chin tuck. It’s great for the neck and shoulder, it can help relieve headaches, and it can also help correct posture.
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.
Cervical spondylosis is a general term for the wear and tear of the spinal discs in the neck as we age. As the discs degenerate, signs of osteoarthritis develop. This can cause achiness and soreness as well as decreased motion in the neck.
Cervical radiculopathy, aka a pinched nerve in the neck, is basically when the nerve coming out of the spine gets irritated at the nerve root. This can cause pain & weakness going down into the arm. These simple stretches & exercises may help relieve the pain.
Neck pain is one of the most common pains from sleeping improperly, but sometimes it can be tough to find a comfortable sleeping position that doesn’t cause neck pain.
The number one myth about shoulder arthritis is the belief that exercise makes the condition worse. However, research has shown that regular exercise can significantly alleviate shoulder arthritis pain and enhance overall joint function.
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.
These neck pain stretches are done in real time, so follow along. These should help with general neck pain, neck spasms, tension headaches, or even that mean ole crick in your neck. This neck stretching routine takes about 12 minutes.
