Posture Being a Total Pain in the Neck? Try These 7 Neck Stretches

If a simple twitch of your neck is making you straining, slouching on laptops and phones (hello Tech neck) may be to blame. A stiff neck can cause tension headaches and soreness that can result in an uncomfortable day.

Here’s how you can utilize neck stretch to ease everyday neck discomforts.

Have neck discomfort? Stretches to help

Neck pain is extremely frequent — around 1 out of 3 people suffer from it at one point or another. But addressing it isn’t as easy as shutting down your mobile or not using your computer for a long period. Studies suggest that stretching might be the solution.

In the study conducted 2016 in 2016, office workers suffering from neck pain performed stretching exercises for the neck and shoulder every day for five days. After one month, the participants reported less neck pain and improved performance.

How do you stretch your neck

If your spine and neck are out of balance You can try these stretches to find relief.

1. Upper trap stretch

This stretch helps help you straighten and relax your neck and cervical spine. If you’re experiencing pain tension or stiffness particularly if it’s associated with a “pinched” feeling — this stretch might be what you’re seeking.

  • Sit or standup, making sure your body is standing straight and strong. Let your left hand hang by your side.
  • Make use of your right hand to gently hold your head’s top to the left side, just above the left ears.
  • With a controlled and steady pace slowly, move your head towards the right side of your shoulder. You should feel a slight tension through your neck.
  • For 30 seconds, hold the position for 30 seconds, then repeat on the opposite side. Do 2 or 3 repetitions for each side.

2. Bow and arrow stretch

You don’t have to be Katniss Everdeen to get the benefits of stretching with a bow and arrow. This stretch targets shoulders and upper back, as well as your cervical and lumbar spine to ease neck tightness. It is great for improving your spinal mobility, particularly following an injury.

  • Maintain your posture and keep your legs wide at the shoulder and knees bent in front of you.
  • Lengthen both arms towards the front.
  • When your arms are fully extended, pull left elbow towards your body as if you’re shooting an arrow and bow. (Keep your thighs firmly in your body.)
  • Start to move your body to the left, then extend your the left hand behind you in an upward twist.
  • Ten seconds to hold for about 10 seconds, then put your left arm behind you. Repeat on the other side. Perform 3-5 repetitions for each side.

3. Chin tuck

This stretch eases the tension on your neck muscles, stretching your neck. It also improves your posture and head posture. Simply watch: You’ll achieve an ethereal grace within a matter of minutes.

  • Stand straight and tall.
  • Simply push your chin towards your neck. ( Pro tip: It’s likely that you possess a double chin, if you’re doing it correctly.)
  • Keep it for 5 seconds and then let it go.
  • Repeat the exercise 3-5 times.

4. Neck extension

Neck bends are yet another posture that is great for relieving the tension that your neck experiences. At a minimum, it will provide temporary relief. With time, it will help improve your posture and mobility.

  • Straighten your spine. Move your head gently backwards and look towards the sky.
  • For about 5 seconds, hold the position and then return to the original position.
  • Do this 5 – 10 times.

5. Shoulder roll

If you are unsure When in doubt, take it to the floor. Shoulder rolls ease tension in your neck and shoulders. They can help alleviate headaches caused by tension or caused by pinched nerves.

  • By maintaining a good posture, you can raise your shoulders upwards. Then, roll them back down.
  • Repeat the process 5 or 6 times.
  • Repeat the process in reverse.

6. Bridge Pose

Bridge Pose is a stretch that stretches the neck’s back which relieves the tension as well as tightness. It also helps stretch your shoulders, chest, and spine for better flexibility and alignment.

  • Relax on your back and place your arms by your sides, with your palms facing down.
  • Knees bend and place your feet flat on the ground, about hip width apart.
  • Place your palms and feet into the floor to raise your hips.
  • Inhale deeply and raise your hips slightly higher. Keep this position for at minimum 30 seconds and keep your core strong throughout the workout.
  • Then slowly lower until you are on the floor, putting your boot first.

7. Wall angels

If repeated the wall angels will help you improve your posture. Because poor posture is the source of many necks, back and headache problems You’ll be climbing into stress-free heights within a matter of minutes.

  • Set your back against the wall. The ideal is for your feet to be in contact with the wall, however, you should get them as far as you are able to finish the stretch.
  • Then, you can resemble an angel: Spread your arms until you form an “T” against the wall. Bend your elbows in order to create a 90-degree angle.
  • Your arms will move upwards and downwards in the traditional”snow angel” motion. Be sure to maintain the “wings” glued to the wall while you fly.
  • Do 3 sets of 10 reps.

When should you perform neck stretching?

Stretching your neck regularly (or at minimum five days per week) can help alleviate neck tension, pain, and tightness. Try to do a minimum of 10 minutes of the stretch session.

It is also possible to do 10-20 minutes of light cardio before your workout to get your muscles warmed up. the muscle.

The main takeaway

If your phone or WFH habits are causing you constantly aching neck taking the time to stretch each day could assist. If your neck pain continues or worsens, you should make an appointment with an occupational therapist or a doctor.

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