Chronic Neck Pain Relief Exercises: The Best Five Strength Exercises with Hand Weights

People do not always only experience mild neck pain. Not a few of them are suffering from chronic neck pain, you see. So, is there any way to heal it by ourselves? Fortunately, there have been some studies that mention about the same series of chronic neck pain relief exercises. It is even said that many of its participants feel relieved from their neck or shoulder pains after they do the exercise properly. Let us talk more about it here.

• The Five Strength Exercises

There are five strength exercises you can do to heal your chronic neck pain. Those exercises are dumbbell shrug, one-arm row, upright row, reverse fly, and lateral raise. The exercise plan goes like this. You have to do those exercises three times each week by alternating them for each day. For example, you do dumbbell shrug, one-arm row, and lateral raise for today.

Then, you need to do dumbbell shrug, upright row, and reverse fly for the next day. Those exercises are recommended to be done on Mondays, Wednesdays, and Fridays. You have to start this exercise plan by performing two sets each with 8-12 repetitions for each of the exercise. If you feel you can do more, increase each exercise to three sets. This is how you will do those five strength exercises.

As for the weight, it depends on your exercise and current muscle strength. However, the weight would be just around 6-12lbs for beginners. Of course, you will have to increase it once you feel used to do three sets for each of the five strength exercises earlier. At first, you might feel sore in the muscles. However, as you get used to it, it will lessen eventually. Strength exercises for chronic neck pain relief like this are worth to try.

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Upper Neck Pain Relief: Two Kinds of Treatment You Can Try

When it comes to neck pain, I am sure that you would often find it annoying. However, neck pain can come to you anywhere and anytime. By simply sitting too long while doing desk work, you can get such pain. Neck pain can be felt on the upper or the lower area. If what you feel is on the upper one, there are two kinds of treatment you can try, which come in the form of yoga exercises. Let us see if this upper neck pain relief can benefit you.

• 8-Point Shoulder Opener

This yoga exercise can be done by lying yourself on your back first. Then, bring your right arm out at 90 degree from your body. After that, bring your left arm behind your back to meet and clasp with the right palm. In this position, you need to breathe as long as you feel good to do so. Then, end your exercise by coming out of the pose slowly and mindfully. This must be done to avoid unexpected or unnecessary pain.

• Shoulder Opener at Wall

In order to do this yoga exercise, you will need to be a few steps away from a wall. Then, face the wall and place your palms and forearms parallel to one another in some distance on it while bending your back at 90 degree. After that, try to allow your head to relax down and breathe five deep breaths in this position. Then, return to your position slowly and mindfully too. This should be enough to help you relive upper neck pain.



Indeed, there are still many other yoga exercises to deal with upper neck pain. However, as long as you do these at regular basis, you should be able to send your pain away. Not to mention, they help you to feel relax as well. What can be better than that anyway? You will surely feel more refreshed after doing yoga exercises. Neck pain can be so annoying, so it is better to deal with it as soon as possible.

Neck Pain Relief Exercises: Stretch Your Body to Relieve It!

I am sure that you must have ever experienced stiffness in your neck. Such thing can happen to just anyone if your hips, spine, and shoulders are misaligned along with your head struck in forward position. Due to the lack of movement, the muscles existing in the neck and upper back become tense and end up causing the pain. When it happens to you, there is a need to do neck pain relief exercises below.

Bridge

To do this stretching, you will begin by lying flat on the floor with straight body. Then, bend your knees so that your lower legs are straight and your feet touch the floor. Press your clasped palm below the pelvis and your feet to the ground as you lift your hips up. Try to bring the shoulder blades closer by rocking your weight from side to side. Stay for 30 seconds and lift your hips up again.

Seated Heart Opener

This neck pain relief stretching can be done by sitting on heels first. Then, you need to place palm of your hands behind you with the fingers facing the opposite side. As you press your hands to the ground, you need to arch your back while the hips are pushed to the heels. Lower your head too so that the throat and chest are stretched as well. Stay in this position for 30 seconds before ending it.

Back Neck Stretch

This stretching is pretty simpler compared to the ones above. All you need to do is standing straight. Make sure the hips apart. Hold your left wrist with your right hand behind the backside. Pull your left arm away slightly to straighten it. Bend your head toward left shoulder and stay in the position for 30 seconds. After that, do the same to the opposite side in the same amount of time as well. To cure your neck this time at home, please read the article: How to Treat Neck Pain at Home