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Neck Pain Relief Exercises

Most neck pain is caused by a misalignment of your hips, spine or shoulders which causes your head to be stuck in a forward position and your neck and upper back muscles to tense up.  Flexibility and stretching exercises as well as a strengthening and aerobics conditioning routine, can help increase the range of motion of your neck, maintain and improve posture, increase blood-flow to the muscles and tissue of the neck and upper back and relieve stiffness. In addition, exercise releases endorphins, the body’s naturally-produced painkiller.

Before each exercise routine, we recommend you to apply heat in order to warm up stiff muscles and joints. After each exercise session, we recommend you to apply a cold pack to reduce inflammation.

The following exercises are designed to help you reduce aches and pains and give you a little bit of instant relief:

Static Back

  • Lie facing up on the floor and bring your legs up on a chair with your knees and hips at a 90°angle
  • Place your arms on the floor at shoulder level with your palms facing up
  • Hold this position for 5 to 10 minutes until your back settles on the floor

Static Extension Position

  • Stand on all fours with your wrists aligned with your shoulders and your knees aligned with your hips
  • Move your hands forward about six inches so your shoulders and hips shift forward, keeping your elbows locked straight
  • Let your head hang, relax your stomach and allow your back to arch
  • Hold this position for 2 minutes to allow your shoulder girdle to unlock

Static Wall

  • Lie facing up on the floor and scoot all the way until your buttox hits the wall with your legs straight up against the wall, keeping your feet hip-width apart
  • Pull your toes back and tighten your thighs
  • Hold this position for 3 minutes

Static Sitting

  • Sit on the floor with your back and head against a wall and your feet hip-width apart
  • Pull your shoulder blades together, tighten your thighs and pull back your toes.
  • Hold this position for 3 minutes

Frog

  • Lie facing up on the floor with your feet together and your knees apart (like a frog)
  • Place your hands on the floor at a 45 degree angle with your body with your palms facing up
  • Hold this position for 2 minutes as you let your back arch off the floor

Seated Neck Release

  • Sit on the floor with your legs crossed or in a chair with both feet flat on the floor.
  • Place your left hand on the top of your head and slowly tilt your head to the left applying gentle pressure with your left hand

Behind the Back Stretch

  • Stand with your feet apart aligned with your hip.
  • Wrap your left wrist with your right hand behind your backside
  • Slightly pull your left arm away from your backside

Arms Overhead with Strap

  • Grab each end of a yoga strap or a belt in each hand.
  • Raise your hands straight over your head keeping them parallel to your shoulders.
  • Bring your chin down towards your chest
  • Pull the strap apart holding for 10 to 15 seconds as you breath deeply