Neck Pain is caused due to some discomfort in the neck region. The neck region has some important and complicated areas like cervical spine, Muscles, ligaments, nerves, blood vessels. Neck pain usually originates in the neck region, but there are other parts which are closely related with Neck such as head, shoulder, etc. Neck Pain usually happens when a neck muscle tightens and form muscle knots in the neck and back region.
Here Are Some Simple Exercise That Can Be Done Anywhere With No Cost
Isometric Neck Stretching Exercise
In Isometric exercises a force is applied against a resistant object. So even though a tension is built in a specific muscle there is no movement. You can do this to strengthen your neck muscle. For each of the exercises Keep your neck straight and look straight. To exercise your muscle at the right side of the neck, put your right hand against your right side. Press against your side of your head with your hand also press your head back against your hand. You should feel your muscle against the side of your neck tightens. To exercise your muscle on the left side of the neck, do the same steps, but put your left hand against your left side and proceed.
Upper Neck, Head Nod
To stretch upper neck at base of the skull, Sit upright in a chair and place your fingertip on your chin. With your finger tip push your head back. With this you should feel the stretch of the basal skull. Hold for 3-5 seconds. Repeat this for 5 min. This exercise should be done after consulting a physiotherapist under their instructions
Neck Flexing Exercise
The neck flexing exercise is simple neck stretching exercise that can be done while sitting or standing. For this you should slowly bring down your chin to a level with your chest and look down at the floor. Slowly bring up your chin to its original position. Do this exercise 5-6 times. This helps to stretch your neck and cervical spine and loosens it
Posture Neck Straightening Exercise
For this you need to lie on your back and your with your head on the floor, roll your head slowly to one end and holding the position for a couple of second. Roll your head to a neutral position and repeat the same movement with the other end. Your head should be on the floor while performing the exercise. This exercise should be done slowly in order to be effective.
Neck Bending Exercise
Neck bending exercise will increase the motion in your neck in order to move your ear closer to the shoulder. Standing neck bending, stretching exercise in which you need to stand and look straight. Then slowly pull your shoulder with your right hand and repeat it on the other side. Keep the position for 10-30 seconds on the either sides. Do them slowly and if you feel discomfort, then discontinue the exercise
Neck Rolling Exercise
To release the stiffness in the back of your neck, neck rolling exercise can be done. The neck rolling exercise focus on the seven cervical spine bones as its aim at opening them and stretching them. Head rolling exercise can be done either sitting or standing. Perform a chin tuck as you try to bring your chin par to your shoulder blades looking straight ahead. In another exercise you need to take a deep breathe and move your chin towards your chest tuck it while rolling your head down and breathe out.
Deep Neck Stretching
Bring your hand to the left. Place your hand to the top right side of the head. Take a breath and as you exhale gently press down. As you Increase the stretch on your left side of the neck, drop the right shoulder to increase a distance between your left ear and left shoulder. Similarly, do for the other side. Keep it for 20 seconds and repeat on the other side
Towel Pulling Neck Exercise
Place Rolled towel around your neck and hold it on the end with your both hands. Slowly move your head up as far as you can, by rolling your head over the towel . Apply gentle pressure on the towel to support cervical spine as you extend your head back and do this at least 10 times.