Download PDF for The Best Neck Exercises for Pain

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Neck pain is a common issue that can be caused by poor posture, stress, muscle strain, or even underlying medical conditions. If you’re experiencing neck pain, incorporating specific exercises into your routine can help alleviate discomfort and prevent future episodes. Here are some effective neck pain exercises:

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1. Neck Stretches:

– Gently tilt your head to the right, bringing your right ear towards your right shoulder. Hold for 15-30 seconds and repeat on the left side.
– Slowly rotate your head clockwise and then counterclockwise, making sure to keep your shoulders relaxed.

2. Chin Tucks:

– Sit or stand with your shoulders relaxed. Gently tuck your chin in towards your chest, creating a double chin. Hold for a few seconds and repeat 10-15 times.

3. Shoulder Rolls:

– Roll your shoulders forward in a circular motion, then roll them back. Repeat this movement 10-15 times to release tension in the neck and upper back.

4. Upper Trapezius Stretch:

– Sit or stand with your back straight. Place your right hand on top of your head and gently tilt your head to the left, feeling a stretch on the right side of your neck. Hold for 15-30 seconds and repeat on the other side.

5. Levator Scapulae Stretch:

– Sit or stand with your back straight. Place your right arm behind your back and reach your left arm over your head, gently pulling your head towards the left shoulder. Hold for 15-30 seconds and repeat on the other side.

Remember to perform these exercises slowly and gently, without any jerking or sudden movements. If you experience any pain or discomfort, stop the exercise and consult a healthcare professional. Regularly incorporating these neck pain exercises into your routine can help improve flexibility, reduce muscle tension, and prevent future episodes of neck pain.

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