Top 5 Best Exercises For Neck Pain
1. Fixing the Whole Unit, Not Just the Neck
This series of the exercises are intended to be done in a sequence and is designed to reposition the head, and load-bearing joints to the alleviate neck pain and stiffness. Some of the exercises might not seem to have anything to do with the neck, but they do have everything to do with it. All of the load-bearing joints of your body that is shoulders, hips, knees, and ankles work together as a unit. If you have the neck pain, and you genuinely want it to go away for good, you need to get your entire body back in line, not just your neck. As always, use your own best judgment, and if an exercise causes the pain or discomfort, discontinue it immediately and move on to the next task.
2. Static Extension Position
Start on all the fours, with your wrists under your shoulders, and your knees under your hips. Walk your hands out in front of you about six inches, then shift your body forward so that your shoulders stack right over your wrists. Your hips should now be about six inches in front of the knees. Keep your elbows locked out straight, and allow your shoulder blades to a collapse together. Let your head hang. It is crucial to recognize your neck to release here. Relax your stomach, and allow your low back to arch. Hold for at least 2 minutes, and don’t let your elbows to bend.
This exercise may seem right, as it is allowing your head to come forward, which is what we are trying to correct. But by letting your head to hang, and keeping your elbows locked out and your shoulder blades collapse together, you are unlocking your shoulder tightly, which is most likely to stuck in a forward position. You are also repositioning your spine and hips into the extension, counteracting the constant flexion they experience when you sit. It is a challenging exercise, and you will feel a lot of the work going on your shoulders, forearms, and wrists. Hang in there. It will be value it when it is over.
3. Static Wall
Lie on the floor and keep all the way into the wall with your legs straight up it. If you are stiff in your hamstrings, scoot back until your tailbone rests flat on the floor. Pull your toes back and tighten your thighs. It is essential for your feet to be hip-width apart and to point straight out from the wall. Hold this position for at least 3 minutes.
In this exercise, the muscles of your neck and the upper back will continue to release as your thoracic end extends against the hard surface of the floor. By keeping your thighs tight and toes pulled back, this exercise will also engage the muscles of your lower leg without the interference from imbalances in the upper body.
4. Sitting on the Floor
Sit on the floor with your back up against the wall and your feet hip-width apart. Pull your shoulder blades together and down, tighten your thighs, and pull your toes back. Be sure that your feet stay at straight. Your head should be touching the wall. Hold for at least 3 minutes.
This exercise will activate the muscles of your shoulders and also upper back that will help to keep your spine and joints in the correct place.
Lie on the floor with your feet together and your knees apart. Have your palms up on the floor at the 45 degrees to your body. Just hang out here and relax for at least 2 minutes. Your low back will naturally arch off the floor, and you should allow that to happen.
The exercise Frog not only feels great but also releases the muscles of your groin and inner thighs. You will breathe while you are in this position, and pay close attention to what is happening to your body. You will feel the muscles of your neck, jaw, and also upper back which is relaxing if you let them. Try not to take chew gum or text during this exercise. Just make your body settle and adjust.
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