Advertising
Advertising

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.

    Advertising

    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

      Advertising

      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.

          Advertising

          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

            Advertising

            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

                More by this author

                Akshay Sachdeva

                Entrepreneur

                4 Mistakes People Easily Make That Stop Them From Achieving Big Goals The 6 Best Stretches to Relieve Your Neck Pain Quickly 8 Best Foods To Help You Sleep Better At Night 3 Reasons Why An Introvert And An Extrovert Can Make the Best Couple

                Trending in Exercise

                1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

                Read Next

                Advertising
                Advertising
                Advertising

                Last Updated on April 2, 2020

                10 Quick Easy Workouts To Lose Arm Fat At Home

                10 Quick Easy Workouts To Lose Arm Fat At Home

                Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

                What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

                1. Tricep dips

                shutterstock_251341681

                  Works: Triceps

                  • Hands must be positioned shoulder width apart on a secured chair or bench.
                  • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
                  • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
                  • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
                  • Once in this position slowly push off your hands back to the starting position.
                  • Do 10-15 reps.

                  2. Bicep curls

                  Advertising

                  shutterstock_314080697

                    Works: Biceps and shoulders

                    • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                    • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                    • Slowly release the elbow and straighten your arm back down to the starting position.
                    • Repeat the moves on the right side.
                    • Complete 3 sets of 10-15 reps for each arm.

                    3. Push ups

                    shutterstock_326069966

                      Works: Triceps and Deltoids

                      • Lying face down, place your hands on the floor roughly shoulder-width apart.
                      • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                      • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                      • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                      • Repeat 10-15 times.

                      4. Tricep Kickbacks

                      shutterstock_314080715

                        Works: Triceps

                        Advertising

                        • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                        • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                        • Extend both your arms backwards while your palms are facing each other.
                        • Feel the tension in the triceps and return to the starting position.
                        • Do 3 sets of 8-10 reps.

                        5. Plank

                        shutterstock_298755041

                          Works: Chest, Shoulders, Biceps and Core

                          • Start face-down on the floor, resting on your forearms and knees.
                          • Step your feet out so that they are slightly apart and come into the plank position.
                          • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                          • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                          • Repeat 3 times.

                          6. Tricep Extensions

                          shutterstock_314080343

                            Works: Triceps

                            • Stand on a mat with your feet hip-width apart.
                            • Hold one dumbbell with both hands behind your head, bending the elbows.
                            • Bring the weight towards the ceiling, straightening your arms above your head.
                            • Lower back to starting position.
                            • Complete 2-3 sets of 10-15 reps.

                            7. Lateral Arm Raises

                            Advertising

                            ab891e2e702b8027b704791ef556d0ce

                              Works: Deltoids

                              • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                              • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                              • Make sure your arm is straight and palm is facing the floor.
                              • Exhale and slowly bring your arm back down to your side.
                              • Repeat on the right side.
                              • Do 10-15 reps on each side and two sets.

                              8. Overhead Press

                              shutterstock_314080298

                                Works: Shoulders

                                • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                                • Bring the weights to your shoulders.
                                • Keep your core muscles tight and straighten your arms above you.
                                • Slowly bring your arms back down to your shoulders.
                                • Do 3 sets of 10-15 reps.

                                9. Bent Over Row

                                shutterstock_275943536

                                  Works: Triceps and Biceps 

                                  Advertising

                                  • Place your feet shoulder-width apart.
                                  • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                                  • Make sure your hands are straight and placed under your shoulders.
                                  • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                                  • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                                  • Repeat 10-15 times.

                                  10. Skull Crushers

                                  Skull-Crushers

                                    Works: Triceps

                                    • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                    • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                    • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                    • Lift your arms back to starting position.
                                    • Complete 2 or 3 sets, 10-15 reps each.

                                    Featured photo credit: Maddi Bazzocco via unsplash.com

                                    Read Next