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The 6 Best Stretches to Relieve Your Neck Pain Quickly

The 6 Best Stretches to Relieve Your Neck Pain Quickly

Does your neck hurt? Has it been hard for you to accurately diagnose where it’s coming from and what’s causing it? The answers are logical and surprisingly insightful. Neck pain can often be caused by tight, sore muscles in your body. Experiencing stress of any kind can typically make your muscles stiff and inflexible, which can manifest as neck pain.

Causes of Neck Pain

Overuse of your neck muscles in an inappropriate position, which is usually caused by poor posture while doing everyday activities particularly in relation to computer or laptop use, can be a prime reason for muscle strain. This can lead to muscle spasms, headaches, and restriction of neck movements, usually leading to chronic neck pain.[1]

Another possible cause of muscle sprain of the neck is sleeping in the wrong position. This can strain the cervical chord that connects with the brain (as can be seen in the image below), leading to a lot of pain and numbness.

screen-shot-2016-11-29-at-9-26-56-pm

    via All To Health

    Not taking care of your neck pain can lead to headaches, nerve pain, pain in the shoulders and hands, and more serious health disorders that can potentially affect any part of the spinal chord and brain.

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    Let’s dive into some stretches you can do to alleviate neck pain:

    1. Seated Neck Release

    screen-shot-2016-11-29-at-9-59-54-pm

      via Efficient Life Skills

      This is a great stretch for the sides of the neck to loosen up the neck and shoulder muscles, releasing tension around the sides of the neck.

      1. Simply sit in a cross-legged position
      2. Hold the top of your head with your left hand
      3. Tilt your head towards the left until you feel the right side of your neck stretching
      4. Repeat the same step for the other side of your neck

      Be careful not to apply too much pressure with your hands or you may overstretch the sides of your neck causing a muscle spasm.

      2. Seated Clasping Neck Stretch

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      screen-shot-2016-11-29-at-10-09-41-pm

        via Woodway Wellness

        This can be a great stretch for the back of the neck, along the spinal chord area. And it’s especially good for people who sit at the computer for long hours.

        1. Sit in a cross-legged position
        2. Lace your fingers and clasp your hands
        3. Hold the back of your head
        4. Gently press your head forward until you feel the stretch in the back of your neck
        5. Hold it there for 30 seconds, then gradually lift your head to the normal position.

        Again, be careful not to press your head too far forward, and always be gentle.

        3. Behind The Back Neck Stretch

        screen-shot-2016-11-29-at-10-30-58-pm

          via TCM Cure

          This a great stretch for the neck and upper, middle, and lower back.

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          1. Stand up tall
          2. Hold your left wrist with your right hand on your backside
          3. Gently try to pull your left arm downwards with your right hand while trying to lower your right ear towards your right shoulder
          4. Hold for 30 seconds

          Be careful not to pull your arm too hard!  

          4. Grounded Tip Over Tuck

          screen-shot-2016-11-29-at-11-13-32-pm

            via PopSugar

            This stretch can relieve headaches and drowsiness.

            1. Put your shins and forehead on the floor and come into what’s called a “Child Pose”
            2. Relax in this position for a while, then clasp your hands behind your back and stretch your arms as far back as you can
            3. Shift forward the weight of your body by inhaling and stay there for 5-10 seconds
            4. Gradually move back to your normal position.

            Avoid overstretching or staying in the position for too long.

            5. Seated Heart Opener

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            screen-shot-2016-11-29-at-11-42-34-pm

              via PopSugar

              This is a great stretch for the entire back and neck. It also helps with alleviating any tension in the chest area.

              1. Sit on your heels
              2. Place your palms on the floor behind your back
              3. Continue to stretch your neck and head, arch your back
              4. Lower your head to feel the stretch while staying in the position for at least 30 seconds.

              This can increase blood circulation to your neck and brain, making you feel more alert and also stretching the front of the neck.

              6. Bridge

              how-to-do-a-bridge-exercise

                via 30-Day Fitness Challenges

                This is a great yoga pose that allows you to control how much you stretch the back of your neck.

                1. Lie down flat on your back and bend your knees
                2. Place your hands under your hips and lift your hips high
                3. Feel the extent of the stretch on your neck, depending on how high you lift your hips
                4. Stay here for 30 seconds
                5. Gently return to your normal position.

                Take a hot bath or shower before doing these stretches to relax your muscles and increase your flexibility. This can help to make your neck muscles more nimble and facilitate the alleviation of neck pain faster!

                Reference

                [1] http://www.mydr.com.au/pain/neck-pain-symptoms-and-causes

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                Akshay Sachdeva

                Entrepreneur

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                Published on May 3, 2019

                8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

                8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

                Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

                How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

                If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

                If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

                How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

                To have a game-plan and know exactly what is going on inside your body.

                Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

                The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

                If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

                I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

                Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

                1. MyFitnessPal

                  When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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                  MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

                  Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

                  Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

                  While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                  If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

                  Get MyFitness Pal here!

                  2. Fitbit

                    I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                    While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                    Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

                    This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

                    Get Fitbit here!

                    3. MapMyRun

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                      This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                      If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                      Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                      MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

                      Get MapMyRun here!

                      4. Zombies, Run!

                        Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                        ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

                        This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                        And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

                        Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

                        Get ZombiesRun here!

                        5. Prepear

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                          Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

                          Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

                          With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                          Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

                          Get Prepear here!

                          6. Strava

                            If walking is your health resolution, this one might be for you!

                            Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                            This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                            Get Strava here!

                            7. Aaptiv

                              If you find yourself at the gym and not sure what to do, then this app might be for you.

                              Aptive gives you workouts to do and instructs you how to do them.

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                              While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                              The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                              Get Aaptiv here!

                              8. Freeletics

                                Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                                Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                                You will be surprised at what a great workout you can get without any equipment.

                                That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                                Get Freeletics here!

                                The Bottom Line

                                These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                                Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                                Featured photo credit: Marion Michele via unsplash.com

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