After this year of working remotely due to COVID-19, I have been experiencing neck pain, and so have most of my coworkers and family. We are all sitting improperly at our “desks” that really are not meant for 8-hour work days. Its creating tight muscles, joint stiffness and pain. The good news is that there are 5 neck stretches to reduce pain that I am going to share with you today. Give them a try today, and feel better tomorrow!
Just remember, its all about prevention as well. Keep up these exercises for long-term relief. I have another article, 4 steps to reduce and prevent low back pain that covers how you should warm up your muscles before stretching. Make sure you follow those guidelines before beginning this regimen for your neck.
Note: these are just recommendations, always consult with your Doctor before beginning any new regimen.
5 Neck Stretches to Reduce Pain
Note: Search all of these on HEP2go.com for more instructions.
- Levator Stretch – 3×30 seconds
- Upper Trap Stretch 3×30 seconds
- Shoulder Shrugs – 3 sets of 15
- Range of Motion – 3 sets of 15
- Scapular Squeezes – 3 sets of 15
Hold each stretch for 30 seconds and repeat 3 times for both sides of your neck. For each movement – shrugs, range of motion, or squeeze’s, make sure you do 3 sets of 15 repetitions.
Turn your head all the way to one side and look all the way down like you are looking into a shirt pocket. You should feel a stretch down your neck. Hole for 30 seconds.
Upper Trap Stretch
Move your ear towards your shoulder as far as you can comfortably and then gently pull down on your head to feel a stretch down the side of your neck. Hold for 30 seconds, repeat 3 times.
Raise your shoulders as high as they will go toward your ears, hold 1 second and then relax down. Do 15 reps, 3 times through.
Range of Motion
Move your head side to side, slow and steady and then up and down through your whole range of motion. Just make sure you go slow as it can make you dizzy. Do 10-15 reps, 3 times through.
Elbows at your side bent 90 degrees – pull your elbows back and squeeze your shoulder blades together, back and forth. Repeat 15 times, 3 times through.
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