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The Best Exercises for Neck Pain

neck treatment

Neck pain can be caused by many factors. The reasons for this can be incorrect posture, for example, an unsuitable office chair, too little exercise, or physical wear and tear. Other factors such as drafts, lying incorrectly, headaches, or whiplash injuries also promote the development of neck pain.

There are several ways you can deal with such a situation. You can also try some simple exercises that will help you ease neck pain or stay free from the condition. Here are some of the best exercises for neck pain.

Let’s Fly-Circle With Us

painful neckTake a straight posture while standing or sitting. Extend your arms to your side with your palms facing down. Now circle your arms slightly backward. Be careful not to move your upper body. Just circle your arms and shoulders. You should repeat this exercise several times. This will help manage the pain faster.

Make a Long Neck-Stretch on Both Sides

A straight posture is important for this exercise. Carefully bend your head to the left and at the same time stretch your right hand down for about ten seconds. You will soon feel a train building. Then repeat this exercise with the other side. For an ideal training effect, please always load the muscles evenly to avoid further tension.

Round Back? No More Hump

Neck tension often leads to a so-called hunchback. Stretching is particularly important here. Bring your palm to your forehead and apply some resistance. Now tilt your head until your chin comes to rest on your chest. Now cross your hands behind your head, hold the position for a few seconds and then slowly straighten up again. Finally, circle your shoulders again.

More Exercises for Neck Pain

neck exerciseThere are even more exercises that you can use to relieve neck pain that we have summarized here. Try the following tips:

  • Active relaxation: A lot of work and stress often make us cramp up and lead to tension – consciously give your muscles a short break and do relaxation exercises.
  • Warmth: Whether with the help of a scarf, a bath, or a heat patch – warmth often has a relaxing effect. To further support this effect, you should also avoid drafts.
  • Training your back: Not just any sport should be on your program regularly but also targeted training for the back muscles. The following exercises are available here: forearm support, side support and pelvic raises with leg raises. You can also learn how to sit or bend down to protect your back.
  • Massages are another gentle tool to regain control of the shoulders and neck.
  • The right pillow: Special neck pillows relieve the area while sleeping.
  • Medicines like diclofenac or ibuprofen can also be good supplements. However, they should not be used as the sole measure.