Two Neck Pain Exercises – Quick & Easy
Video: Neck Pain Exercises to help alleviate neck and shoulder pain — featuring BreakThrough Physical Therapy
Neck Pain Exercises: Two Quick and Easy Moves to Alleviate Discomfort
Neck pain is a common complaint among adults, with an estimated 70% of people experiencing it at some point in their lives. While there are many causes of neck pain, including poor posture, injury, and degenerative changes in the spine, exercise can often help to alleviate discomfort and prevent future episodes.
In this article, we will discuss two neck pain exercises demonstrated in the video found below. These exercises can be performed at home or in the office, and are designed to improve mobility and reduce pain in the neck and shoulders.
Exercise 1: Neck Retractions
The first exercise is called neck retractions, which involves gently pulling the head back to align the neck and spine. This exercise can help to reduce tension in the neck and upper back, and is particularly beneficial for those who spend long periods sitting at a desk or using a computer.
To perform neck retractions, sit or stand with your shoulders relaxed and your chin slightly tucked in. Gently pull your head straight back, as if you are trying to make a double chin. Hold this position for 5-10 seconds, then release and repeat 10 times.
It is important to perform this exercise slowly and carefully, avoiding any sudden movements or jerking motions. If you experience pain or discomfort during the exercise, stop immediately and consult a healthcare professional.
Exercise 2: Shoulder Blade Squeezes
The second exercise is called shoulder blade squeezes, which involves contracting the muscles between the shoulder blades to improve posture and reduce tension in the neck and upper back.
To perform shoulder blade squeezes, sit or stand with your arms at your sides and your shoulders relaxed. Gently squeeze your shoulder blades together, as if you are trying to hold a pencil between them. Hold this position for 5-10 seconds, then release and repeat 10 times.
Again, it is important to perform this exercise slowly and carefully, avoiding any sudden movements or jerking motions. If you experience pain or discomfort during the exercise, stop immediately and consult a healthcare professional.
Conclusion
Neck pain can be a frustrating and debilitating condition, but with the right exercises, it is possible to alleviate discomfort and prevent future episodes. The two exercises demonstrated in the video found below are quick and easy to perform, and can be incorporated into your daily routine to improve mobility and reduce pain in the neck and shoulders.
However, it is important to remember that exercise should always be performed under the guidance of a healthcare professional, particularly if you have a history of neck or back problems. If you experience persistent or severe neck pain, or if your symptoms worsen despite exercise and other self-care measures, seek medical attention right away.
By incorporating these simple neck pain exercises into your routine, you can take control of your symptoms and enjoy a more comfortable and active lifestyle.
- Demonstration of good posture versus forward head posture
- Two easy neck pain exercises
- Simple chin-tuck to improve head posture
- Shoulder blade squeeze to relieve tension, improve mobility, and strengthen critical muscles
Also check out CERVIGARD COLLAR FOR 20 MINUTE NECK PAIN RELIEF
Source: BreakThrough Physical Therapy on YouTube