Neck pain is common and is usually caused by muscular tension or strain, according to MedlinePlus, a National Institutes of Health resource. Poor posture, stress, bending over a computer desk and sleeping position all contribute to neck pain. MedlinePlus recommends doing slow range of motion exercises to relieve neck tension. Stretching the neck in a variety of positions and holding each stretch for 30 seconds is an effective way to reduce tension, according to Mayo Clinic.
Lateral Neck Stretch
This exercise lengthens and stretches the side of the neck. To do this exercise, sit on a chair. Rest your feet on the ground, directly in front of the chair. Lift your chin until it is parallel to the ground and gaze straight ahead of you. Straighten your right arm and place it underneath your right hip. Slowly, tilt your head towards your left shoulder, stopping when you feel a stretch in the right side of your neck. After holding in this position for 30 seconds, remove your right hand. Straighten your left arm and position it directly under your left hip. Gazing forward, tilt your head towards your right shoulder, stopping when you feel a stretch in the left side of your neck.
Armpit Stretch
Tightness in the shoulders and upper back causes neck tension, according to MedlinePlus. The armpit stretch reduces tension in the upper back, shoulders and sides of the neck. To do this exercise, sit on a chair and rest your feet on the ground in front of you. Straighten your back and hold onto the side of the chair with your left hand. Place your right hand on the top of your head. Pull your head towards your right shoulder while looking at your left armpit. When you do this, your head will roll forward a little bit. Hold when you feel a stretch in your neck, shoulders and upper back. Switch arm positioning and lower your head towards your left shoulder while gazing at your right armpit.
Neck Flexion
Neck flexion stretches the back of the neck. According to the Yoga Journal website’s “Save Your Neck,” forward head posture strains the back of the neck and causes tension and pain. Poor posture while sitting at a computer or while reading places the head in a forward position. To do this stretch, sit on a chair and rest your feet on the ground in front of you. Sit up straight, gaze forward and lift your chin until it is parallel to the ground. Slowly lower your chin towards your chest, stopping when you feel a stretch in the back of your neck. To deepen the stretch, place your fingers behind your head and gently push your head down as you lower your chin.
About this Author
Judy Bruen is a private certified personal trainer and wellness coach. She holds dual master’s degrees from Boston College in clinical social work and pastoral ministry. She currently works with individuals on fitness, health and lifestyle goals.
