So many different things can cause neck pain. Quite often, neck pain can come just from sleeping poorly or sitting in front of your computer all day. But it can also be caused by stress or overexerting yourself in the gym. Whatever the reason for your sore neck, you don’t need to spend a lot of money trying to relieve it. Here are 6 neck stretches that can help.
Mindful Neck Release
Sitting down in a comfortable position with proper back posture, you will stretch different areas of your neck. With your left hand, gently place it on your right ear and push so that you are trying (but don’t succeed) in bringing your left ear to your left shoulder. Make sure you don’t twist your neck and continue to face forward. While in this position, focus on your breathing and breathe in and out about 5-10 times. Now switch: Using your right hand, gently place it on your left ear and repeat what you just did on the other side. Now clasp your hand behind your head directly above your neck and gently push forward.
Remember the mindful breathing. Lastly, clasp your hands in front of your face and place your thumbs right under your chin. Slowly push your head back, being careful not to strain your neck too much and breathe in and out 5-10 times.
Grounded Tipover Tuck
Come down to the floor, tucking your feet under your butt, and your body is sitting on top of your shins. First, sit up tall and roll your shoulders back. Now clasp your hands behind your back. Slowly bring your chest to your thighs and rest the crown of your head on the floor. Very gently, raise your butt while also bringing your arms (still clasped) toward the front. It’s very important that you don’t put too much weight on your neck, nor should you over strain it. Stay here and breathe gently 5-10 times.
Cat/Cow
Get on all fours with your knee directly below your hips and your hands directly below your shoulders. Keeping your back straight, activate your core by tightening your pelvic floor. Inhale deeply and then on your exhale tuck in your pelvis and curve your back while tucking in your chin. It’s important to allow this movement to start from the pelvis, and do not exaggerate it.
As long as you’re activating your core, it should come naturally as you tuck in your pelvis. Then on your inhale, slowly return to a neutral position and open your chest, shift your gaze upward, and drop your pelvis. Repeat this 5-10 times, being mindful of your breathing, and not overextending your muscles.
Superman
Lie face down and extend your arms and legs. Keeping your neck neutral, breathe in and lift as much of your body as possible off the floor, making sure your arms and legs are fully extended. On your exhale, loosen all your muscles and relax with your arms and legs back on the floor but still fully extended. Repeat this 5-10 times.
Heart Opener
Start by tucking your legs in under you and sit on your heels. Then bring your hands directly behind your feet about 6-12 inches away from them; fingers facing out. As you breathe in and out, slowly allow your chest to open and drop the head back. In this pose, it’s important to keep your shoulders relaxed as it’s very easy for it to tense up.
Bridge
Lie down on your back and bend your knees. Your feet should be hip-width apart and about 8-12 inches away from your butt. Lift your butt slightly and tuck your arms under it and clasp your hands. As you breathe in, lift your butt. In order to not stress your shoulder and neck, you must lift from your butt and core. Also, your arms should be pulling away from your butt and into the floor. Make sure you breathe in and out mindfully.
The important thing about these stretches is to increase oxygen in your neck again and to release tension in the muscles surrounding your neck and upper back. As you noticed, some of the stretches weren’t even about the neck; our body is connected through bones and muscles. When targeting a specific area, it’s essential to take into consideration muscles that need strengthening to improve other muscles.
For more tips on relieving neck pain or for more information on the services our office provides, contact us today.