A 5-Minute Workout That Can Make Your Neck Pain Go Away
Sitting in front of your computer at work, watching TV at home, and using your phone on your commute are all actions that severely affect the health of your neck.
In fact, about 45% of working people have suffered from a stiff neck at least once in their life.
Luckily, there are some simple exercises you can do to help get rid of the pain quickly and without any additional treatment.
We’d like to share a workout plan with you that will help relieve the pain in your neck in just 5 minutes.
Step 1: Relax the muscles of your neck.
The initial position: Sit comfortably in a chair with your spine straight.
What to do:
- Place both of your hands at the base of your skull.
- Let your chin fall forward toward your chest.
- Gently apply pressure on your head with your hands until you feel a stretch in the back of your neck.
Duration: 30 seconds
Step 2: Improve your shoulder mobility.
The initial position: Sit comfortably in a chair or on the floor with your spine straight.
What to do:
- Bring your left arm to your left ear and bend it at the elbow with your palm facing your back.
- Bend your right arm at the elbow so that the back of your hand is facing your back.
- Keeping your back straight, expand your chest and clasp your hands together behind your back.
- Make sure that you feel a stretch in your arms and chest.
Duration: 30 seconds on each side
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Step 3: Increase blood flow to your neck.
The initial position: Stand on the floor with your spine straight, your arms at your sides, and your feet shoulder-width apart.
What to do:
- Keeping your arms straight, gently pull your shoulders up to your ears and hold them there for a few seconds.
- Lower your shoulders back and repeat the exercise.
Duration: 30 seconds
Step 4: Release your arm muscles.
The initial position: Stand straight with your left side facing the wall and your left foot in front of your right one.
What to do:
- Turn your head back over your left shoulder.
- Slowly raise your left arm over your shoulder, rotate your upper body, and put your palm on the wall behind you at your shoulder’s height.
- Keeping your left arm straight, turn your head around and look in front of you.
- Gently open your chest until you feel a stretch in the muscles of your left shoulder and chest.
Duration: 30 seconds on each side
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Step 5: Work on your posture.
The initial position: Sit comfortably in a chair or on the floor with your back straight, your shoulders slightly back, and your head looking straight ahead.
What to do:
- Take your 2 fingers from the arm of the same side that you’re experiencing the most pain and place them on your chin.
- Keeping the fingers on your chin, pull it forward as far as you can and hold it there for a few seconds.
- Gently pressing on your chin with your fingers, push it all the way back to make a double chin.
- Hold the position for a couple of seconds, then repeat the exercise.
Duration: 30 seconds
Step 6: Get rid of muscle spasms.
The initial position: Sit in a comfortable pose with your spine straight.
What to do:
- Raise your hands upward, bend your elbows, and place your palms together above your head.
- Keeping your jawline parallel to the floor, rotate your head to the left side.
- Hold for a few seconds, then slowly rotate your head to the right side.
- Hold the position for a couple of seconds, then turn your head to the left again.
Duration: 30 seconds
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Step 7: Strengthen your shoulders.
The initial position: Stand on the floor with your feet shoulder-width apart and your arms at your sides.
What to do:
- Raise your hands above your head, straighten your elbows, and place your palms together.
- Keeping your arms straight, stretch your spine upward and hold the position for a few seconds.
- Slowly lower your arms, bend your elbows and put them behind your back all while trying to draw your shoulder blades together as much as possible.
- Hold for a couple of seconds, then raise your arms again.
Duration: 1 minute
Warning: Do all these exercises slowly without any sudden moves.
If your pain gets worse when working out, stop immediately and consult your doctor.
How do you usually deal with neck pain?
Do you have your own techniques that help you relieve pain fast?
Feel free to share your experience with us!
