After a restful night's sleep, you wake up feeling refreshed and ready to seize the day. But as you get out of bed, a sharp pain strikes. A crink in your neck? Ugh! You’ve slept the wrong way again, and now your neck is stiff and painful.
We’ve all been in this situation at some point in our lives, whether it’s due to long working hours, sleeping the wrong way, or an uncomfortable sitting position. A stiff neck can strike at any moment, limiting your mobility and putting a dent in your day. So what can one do to provide neck pain relief? Let’s take a look at a few neck pain relief exercises that you can easily carry out at home.
Neck pain relief exercises
Before we get into it, note that these neck pain exercises are meant for minor neck strains, They can help loosen up a stiff neck, strengthen your muscles and improve your flexibility. If you experience pain while attempting to exercise, do not continue.
1.The upward downward tilt
- Stand or sit straight up with your back straight and head facing frontward
- Slowly lower your head toward your chest and hold for 5–10 seconds
- Then lift your head back up to the starting position
- Next, start lifting your head upward and hold for 5–10 seconds
- Repeat the exercise 5 times
2. Sideway rotation
- Stand with your back straight and shoulders relaxed
- Gradually turn your head to the right
- Hold for 5–10 counts
- Return to neutral position
- Now gently turn your head toward the left
- Hold for 5–10 counts
- Repeat the set 5 times
3. The sideway tilt
- Stand with your feet slightly apart and back straight
- Slowly tilt your head sideways toward your right shoulder
- Stretch as far as you can comfortably, then hold for 5-10 seconds
- Repeat the stretch on the other side
- Complete the set 5 times
4. The shoulder roll
- Stand straight with your shoulders relaxed
- Raise your shoulders and rotate them forward, in a full circle
- Repeat 5 times
- Next, repeat the motion in the other direction, 5 times
When should you perform these neck pain exercises?
These exercises can be performed as and when you experience stiffness in your neck. You should be able to feel the stretch in your muscles as you carry out the exercise. Take care to use gentle motions and avoid jerky movements. Do not overdo the exercise or you may make the neck strain worse.
On normal days, you can perform the exercises twice a day to strengthen your muscles and prevent neck pain. As time goes on, you will notice improved flexibility and reduced stiffness. Regularl exercise can contribute greatly to lesser instances of neck pain in the long run.
In addition to neck pain relief, these exercises can also help prevent pain in the shoulders, upper back and arms.
When to see a doctor
Slight stiffness and neck pain after sleeping wrong or working overtime is normal and should resolve by itself. However, if your neck remains stiff after a few days have passed and carrying out basic stretches does not provide neck pain relief, you should to consult a doctor.
So how can one tell the difference between minor neck pain and a more serious issue.
Here’s a list of symptoms to check for:
- If the pain is severe
- If the pain persists for several days
- If you experience numbness or tingling
- If you’re experiencing headaches along with the pain
- If the pain is the result of a fall or injury
Disclaimer
Please note that the above recommendations are general care tips. Consult a healthcare professional in case of any uncertainty around wound treatment and healing.
Always see your doctor if a wound is deep, bleeding profusely or showing signs of infection. For diabetic patients especially, proper wound care holds the utmost importance. Do not hesitate to discuss any concerns you may have with your doctor or your podiatrist, even when it comes to minor wounds and cuts – especially if they’re on your feet.
The information provided through this website should not be used to diagnose or treat a health problem or disease. Although compiled with great care, it is not a substitute for professional advice. If you have or suspect a health problem, consult your doctor immediately.
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