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Light exercises to relieve neck pain
If you have minor neck pain or stiffness, one can carry out simple exercises such as the neck rotation. PHOTO | SHUTTERSTOCK
What you need to know:
- A stiff or tight neck is very discomforting. Each ‘stiff neck’ condition will vary from one person to another. On the bright side though, there are some specific neck stretches that can help improve your overall flexibility and neck mobility.
The neck is the start of the spinal column and spinal cord. It is made up of seven bones known as the ‘cervical vertebrae’, part of the two dozen inter-connected, bony segments called vertebrae.
The neck, like any other body part experiences pain or injuries.
Neck pain or stiffness is often caused by poor posture or inflammation. More serious injuries are caused through accidents.
Doctors advise seeking medical help if neck pain persists for over a week. However, if not fatal, exercise is recommended.
Here are some exercises to ensure your neck is in good condition:
Neck extension
In either a standing or sitting position, Elly Barangi, a fitness trainer says, one should keep their shoulders firm in one position with their head facing forward.
“Then move your head upwards making your chin face up. Hold your neck in that position for five to seven seconds then return to the starting position. Do this for five to seven repetitions,” he shares.
Barangi says this workout is very helpful for people who sit on a desk for long periods because it helps to release stress or strain on their neck.
Timothy Tamale, a fitness coach says you can also push your neck all the way down until your chin touches your collarbone.
“That will help your neck to stretch further thus continuing to rid it of stress. Hold this position for another five to seven seconds before resuming the starting position,” he shares.
Neck rotation
Once again, while standing or sitting upright, Barangi says, hold your shoulders firm in one position then slowly turn your head to say, your left and hold it in that position for 10 seconds then slowly turn back to the normal position.
“Thereafter, move it to your right, once again holding the position for 10 seconds. You can do five to 10 repetitions depending on the time you have,” Tamale explains.
The workout is important for people that sit for several hours more so those that work on computers because they hold their head in one position which causes strain.
Shoulder rotations
Whether seated with a straight back or standing, lift your shoulders up and then move them backwards in circular movements for 10 repetitions.
“Return to the starting position and start moving them forward,” Barangi shares.
Seeing that our shoulders are connected to the neck, the workout will help reduce strain on the neck but also on the shoulder blades.
Side tilt
With your hands on your sides, a straight back or while standing, slowly tilt your head to the right doing your best to ensure that your shoulder and ear touch.
“If you choose to stand, ensure your legs are hip-width apart and when tilting, do not raise your shoulder because then, you will not get the desired results. Additionally, do not tilt beyond what feels right but with continued practice, you will ably get your shoulder and ear to meet,” Tamale advises.
Hold the position for five to seven seconds and then return to starting position. Do the same for the left side for 10 repetitions.
He adds that for those in need of an extra stretch, you can, gently press your head lower with your fingertips.
“Nonetheless, ensure you do not feel pain as you do this because if you are trying to alleviate pain, you do not want to add more. Additionally, pain is an indication that something is not right. Therefore, be gentle with yourself,” Tamale shares.
Shoulder push ups
Unlike the known push-ups, Tamale says this exercise is done when one is seated.
“Firmly place your palms on your thighs and push downwards. As you do so, your upper arms push up and the shoulder blades push to touch below your ears thus nestling your neck. The upward push from the arms will then cause the entire upper body to push upwards,” Tamale shares.
“As that happens, there is a possibility of you feeling some sort of vibration of your head, which is an indication of stress. Hold this pushed up position for five to seven seconds and relax (remove the hands from your thigh),” he adds.
Do this workout for 10 repetitions and with time, the vibration will reduce to cessation; an indication that the stress and strain in the neck is going down.
While alleviating pain is one of the reasons for doing neck exercises, Tamale says if you feel severe pain, you should not do these workouts.
“Talk to your doctor or physiotherapist for advice to avoid further damage,” he says.
Causes of neck pain
Neck pain or stiffness can happen for a variety of reasons.
Muscle tension and strain
This is usually due to activities and behaviors such as:
Poor posture
Working at a desk for too long without changing position
Sleeping with your neck in a bad position
Jerking your neck during exercise
Injury
The neck is particularly vulnerable to injury, especially in falls, car accidents, and sports, where the muscles and ligaments of the neck are forced to move outside of their normal range.
If the neck bones (cervical vertebrae) are fractured, the spinal cord may also be damaged. Neck injury due to sudden jerking of the head is commonly called whiplash.
