Neck stretches
- Chin Tucks: Sit or stand with your back straight. Gently tuck your chin towards your chest without bending your neck. Hold for a few seconds and repeat.
- Rotation: Slowly turn your head to one side, as if you are looking over your shoulder. Hold for a few seconds and then repeat on the other side.
- Lateral Flexion: Tilt your head to one side, bringing your ear towards your shoulder. Hold for a few seconds and then repeat on the other side.
Perform these neck stretches daily to help improve flexibility and relieve tension in the cervical area.
Shoulder blade squeeze
This exercise aims to strengthen the muscles in your upper back, which can help alleviate cervical pain.
- Sit or stand with your arms relaxed at your sides.
- Gently squeeze your shoulder blades together, as if you are trying to hold a pencil between them.
- Hold this position for a few seconds and then release.
- Repeat this exercise several times throughout the day to improve upper back strength and reduce cervical pain.
Isometric neck exercises
Isometric exercises involve contracting and holding a muscle without any movement. These exercises can help strengthen the neck muscles and provide relief from cervical pain.
- Place your palm against your forehead and try to push forward with your head, resisting the movement with your hand.
- Place your palm against the back of your head and push backward, again resisting the movement.
- Place your hand on the side of your head and try to push your head towards your hand, resisting the sideways movement.
- Hold each position for a few seconds and repeat several times.
Perform these isometric exercises regularly to build neck muscle strength and help alleviate cervical pain.
Exercising regularly can be an effective way to manage and reduce cervical pain. Try incorporating these exercises into your routine and consult with a healthcare professional or physical therapist for personalized advice. Remember to start slowly and gradually increase intensity to avoid potential strain or injury. By taking care of your cervical area through exercise, you can improve your quality of life and reduce discomfort.