In today’s world, neck problems are becoming a pain in the neck. About two-thirds of world’s population suffers from neck pain at a point in their lives. Think of your head like a ten-pound bowling ball and your neck as a wood stick.
This wood stick has to carry the bowling ball your whole life, and if you move your bowling ball forward, your wooden stick has to handle ten more pounds. Usually, neck pain is usually caused when you sleep in an awkward, or you choose sofa or chair to provide you with night comfort. You could experience neck pain if your work requires you to keep your neck in the a position for hours. Neck pain makes sure that your other body parts also suffer such as shoulder blade and upper back.
Then these body parts would team up and ensure that you suffer from their torture which will hinder your everyday activities. Neck exercises are here to rescue from this demonic agony. Neck exercises could be divided into three parts which are:
- Neck Stretches
- Neck Strengthening
- Aerobic Conditioning
You could also use Neck Curve Restorer by Hill Therapeutics, which would help in relieving pain by strengthening your neck muscles and improving the posture of your neck. Even though there are many exercises to alleviate pain, we would provide you with a list of those activities which will do their job best.
When the head and shoulders remain in forwarding position for a longer time, some muscles of the neck will become stiff, and their length would reduce. Stretching exercises would make your muscles more flexible which vanquish the pain altogether. We are going to explain how to two of the most effective neck stretching exercises.
This exercise is done at the corner of the room. You should stand almost two feet away from the corner with your feet together while placing your forearms on each wall. Your elbows should be positioned in such a way that they come below your shoulders. Then you should lean as far as possible without experiencing any pain and hold that position for thirty seconds.
Levator Scapula Stretch
Levator Scapulae is a muscle that is located at the back and side of your neck. It usually becomes very tight and tender and causes stiffness in your neck. This stretch will loosen this muscle and will make it stronger. First, you need to raise your elbow above shoulder on the side. Then place your raised elbow on something such as door jamb.
This will increase the size of Levator Scapulae by rotating outer part of shoulder blade up and inner part down. Then turn your head away from the side that is being stretched and bring your chin down which will stretch the back of the neck. Pull the head forward by placing the fingers of your other hand on top of the head. Keep this position for thirty seconds. To allow muscles to rest, this exercise should be done once a day
You could use Medicordz Head Harness to perform neck stretching exercises:
Neck Strengthening Exercises
Neck stretching exercises will help you in maintaining good posture which will reduce the pain in your neck. They will also make your neck muscles stronger and develop endurance in them. Some the active neck strengthening exercises are given below.
Chin Tuck Exercise
Chin Tuck exercises are one of the most efficient exercises to cure stiff neck. This exercise strengthens the muscles which accurately aligns the head over the shoulders also stretches the scalene and sub-occipital muscles. This exercise could be done in a car, at work or home. It could be performed several times a day.
If you are performing it by standing up, then you should hold spine up against door jamb and your feet should be three feet away from the bottom door frame. Lower your chin and pull your head and lower back so it touches the door jamb. Keep holding for five seconds and repeat this position ten times. You could use a headset to place your head when you are in your car.
Neck Protraction and Retraction Exercise
You would need a partner to perform this exercise. To perform protraction part of the exercise, first place lay on the bench facing the ceiling and put your hands on your abdomen. Ask your partner to put one hand on your head and other on your hands. Move your head towards upwards. Then your partner would push it back.
To do a retraction, lay on your back on the bench and ask your partner to place on hand at the back of your head and place the other hand on the spine. Move back of your head forward and your partner would put it back in its position.
You could also use Four Way Neck Machine which would help you in making your neck powerful so it could endure any agony.
Aerobic exercises are ideal for increasing blood flow to the muscles, tissues in the neck and upper back which would eventually loosen the muscles and would increase motion in them. Aerobics helps in the production of Endorphins which are God-gifted painkillers and are very efficient in alleviating neck pain. Aerobic conditioning could be performed any day by using the treadmill, stationary bike, or an elliptical machine, as well as an upper body ergometer or arm bike.
These exercises would help you in reducing neck pain, so it doesn’t affect your schedule. If you want these practices to be more effective, apply ice packs, steam towels or electrical heating pads on your neck so you would a satisfying result. If you are neck problem is not going away even you trying every method which is in your reach then you should see a doctor.
Diseases such as head and neck cancer, retropharyngeal abscess, epiglottitis, Spinal disc herniation, Spondylosis, Spinal stenosis have neck as one of the symptoms. Instead of avoiding a trip to the doctor you should take action immediately. On other note, if you perform these exercises you won’t face any problem from your neck.