Exercise is a vital part of treating the spine after injury or surgery. Active therapeutic exercises distribute nutrients into the disc space, joints and soft tissues in the neck. A regular exercise routine helps patients improve mobility and strength, minimize recurrence, and reduces the severity and duration of possible future episodes of neck and arm pain, and that is the benefits of neck exercises to your neck.
Mild or moderate neck pain is nothing to worry about, and you may be able to take care of it with a simple stretching exercise: bring your chin in and slowly turn your head from side to side. If your pain is due to muscle strain from overexertion, such as hefting a carry-on bag into an overhead compartment, you may want to try a cold pack and an over-the-counter pain reliever as well.
Exercises can be divided into three basic groups:
Strengthening: repeated muscle contractions until the muscle becomes tired.
Stretching or Flexibility: slow, sustained lengthening of the muscle.
Low-impact Aerobic: steady exercise using large muscle groups.
All of these neck pain exercises should be performed slowly and comfortably to avoid injury. Remember to breathe naturally and without holding your breath; exhale during exertion and inhale during relaxation.
SCM MUSCLE STRETCH
Sit on your hand tilt you head away from that shoulder. Turn towards the hand you are sitting on. Gently tilt your head backwards until you feel a stretch through the front of the neck. Hold for at least 20 seconds. Repeat each side twice
THE TRAP STRETCH
How to do the trap stretch for neck pain relief
Sit, stand or lie on your back with arms at your sides
Side bend the head to one side, tipping the ear to the opposite shoulder in a pain free range of movement. With the opposite arm, slowly lift the shoulder towards the ear, hold for 15 seconds then lower the shoulder to the floor. Repeat the exact same neck exercise on the opposite side. It’s best to try and do 2 sets of 15 seconds each side at least twice each day but it can be done as often as you can fit it in.
CHIN TUCK
Sit comfortably with both feet flat on the floor, back straight and shoulders back
Tuck your chin in without allowing your head to tilt forward or backwards
Hold for 10 seconds. Repeat 10 times. If you find it difficult, build up slowly or try lying down with a pillow behind you head.
CERVICAL SPINE EXTENSION
Neck extension to relieve neck flexors and stretch the front of the neck. This exercise for neck pain is extremely effective as it takes downward pressure off the cervical spine while lengthening the muscles and can give immediate relief. Sit, stand or lie on the floor with both arms stretched down by your side. Push both shoulders down. Tuck the chin into the chest. Extend the head back slightly while elevating the chin to the ceiling, still keeping the arms down and back. Hold that position for 15 seconds then rest for 30 seconds and repeat.
LEVATOR SCAPULAE MUSCLE STRETCH
Place your hand behind you back.Tilt your head to bring your nose towards the opposite shoulder, you should feel a stretch through you shoulder and the back of your neck. Hold for 30 seconds. Repeat each side twice
Chiropractic stretches for the neck are done as part of routine treatments. Stretches to relieve tightness in the neck and shoulders are effective in releasing tension and improving movement when carried out in a safe and controlled manner.
