Neck Pain Relief Stretches: Three Kinds You Can Do While Sitting

When people feel pain in the neck, I am sure that they will immediately do some stretches without too much thinking right on the spot. Although it seems simple, you cannot neglect that it does effective for them and for us. However, it is better if we can do stretches with proper techniques. It would be safe and fix your stiffness properly. So, we will talk about neck pain relief stretches below which you can do while sitting with torso, arms, and lower legs straight vertically.

Neck Stretch 

As the name suggests, you will really stretch your neck here. All you need to do is to do all six ranges within 10 to 15 seconds. Those ranges are by lowering your chin to chest, leaning your head back, lowering your right ear to right shoulder, lowering your left ear to left shoulder, turning your chin to your right shoulder, and turning your chin to your left shoulder. This is how neck stretch is supposed to be.

Shoulder Shrugs 

All you need to do to exercise with this kind of stretches for neck pain relief is to shrug your shoulders to your ears. Hold this position for 2 to 3 seconds. Then, rotate your shoulders back and relax. Such simple exercise is better done with 10 repetitions. Although this exercise does not relate to the neck directly, the muscles stretched with this exercise are still connected to the neck itself.

Upper Back Stretch 

It is not difficult to practice with this exercise. Remember that you start with sitting position. Lift your arms in front of you. Then, stretch and rotate both of them until the palms face away from each other. After that, bend over your back so that you make diving-like posture. Of course, you will need to lower your chin to your chest at the same time too. This is how upper back stretch is.

Another way to solve this problem is to use a laser theraphy, you should read neck pain relief with laser therapy devices to know the benefits of this theraphy for your neck.

Super Effective Neck Pain Relief Yoga with Both Cow Pose and Cat Pose

When you are having neck pain, what did you do to relieve it? Most people do not like complicated relief, so they tend to use medication or heating pad instead. However, exercise is still important to be done. You can gain more things from it compared to simply using some medications. The exercise does not have to be hard. Neck pain relief yoga is enough. Among yoga practices, there are two better done in sequence.

• Simple Guide Bitilasana and Marjaryasana for your neck

Yes, I am talking about bitilasana (cow pose) and marjaryasana (cat pose). Both require pretty much the same posture to make. Only when you are doing them in sequence, you will make gentle up-and-down flowing motion. This is the motion you will need to stretch and lengthen your back and your neck. However, there is a proper way to do so. You cannot simply do it just by seeing the posture you have to make.

First, you will have to begin with cow pose. Kneel on your hands and knees on the ground so that you make tabletop posture. Align your hands below the shoulders, while the knees are under the hips. Then, look ahead while taking a breath. Extend through your spine and arch through the back and neck softly. That is how cow pose is.

Once you are done with that, you will need to continue this yoga by making the cat pose. Right from the end of your cow pose, you need to move into cat pose. This is done by bringing your chin to your chest while hunching your back in gentle manner as you exhale. This yoga sequence is recommended to be done for 7 to 10 cycles. Neck pain relief with yoga can also help you relieve your stress, so it is worth to try.

Video: Neck pain relief yoga

watch this video about Marjaryasana and Bitilasana yoga for neck

Neck and Shoulder Pain Relief Yoga: Best Three Kinds of Pose You Can Make

Speaking about neck pain, I would not doubt that you feel the pain in other parts of your body as well. One of the common parts is shoulders. If you want something relieving to try as a relief, you need to resort to neck and shoulder pain relief yoga. There are many poses in yoga that can help you heal your aching neck and shoulder. So, here I am going to tell you three of them which you can choose one or do all.

• Melting Heart Pose

This pose is made with knees on the ground while supporting the hips straight. Your chest and head must touch the ground, while your hands must reach out and stay straight at shoulder width on the ground too. This position makes you back bend through the upper and middle back. It is a good pose to make for triceps as well, if you try to clasp your hands around the back of your neck.

Video: melting heart yoga

watch this video about melting heart yoga pose

• Bow Pose

This pose is pretty effective to be done as well. To make this pose, you will need to lie down on your stomach. Then, you kick back your legs and reach them with your hands above your back while you take a breath. This will send your heart forward and make your stomach become the support of the lumbar spine. This pose is good for many parts of your body, including your internal organs.

• Fish Pose

This pose is done by you lying on your back first. Make sure your body is straight and your palms are touching the ground. Then, slide your hands below the torso. Use your palms and forearms to lift your heart to the sky and roll the crown of your head onto the ground as you inhale. Put the weight of your head to the forearms. Then, come out of the pose gently as you exhale. It is a good yoga to relieve neck and shoulder pain.

Video: fish yoga pose

watch this video about fish yoga pose

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