Published: 05/22/2013 - Updated: 09/20/2018
Author: Miriam Reyes
Neck pain is a discomfort that has become quite common in modern times; however, a simple exercise routine can help combat it.
With many of today's occupations, it is possible for stress to build up in the muscles of your neck and this causes the appearance of very frequent discomfort, such as pain in that area, which also produces headaches, exhaustion and problems with the blood supply. Also, having very tense neck muscles can promote high blood pressure, so it is important to fix this where possible.
Exercise 1 – Relaxation to start
- Stand with your feet apart at the same width of your hips and open your arms out to the sides. Here begins awareness and relaxation.
- Pay attention to the breath; exhalation of air through the nose should be smooth and slow.
- Inhale raising your arms from your sides to shoulder height and put them down again. Repeat 5 times.
- Perform two extra reps, this time raising your arms to join your hands firmly above your head.
Exercise 2 – Flexibility of the neck
- Stand with feet apart at the width of your hips, slowly inhale and exhale gently bow the neck to the right shoulder.
- Inhale back to center, and exhale out bowing the neck gently to the left, repeat 5 times, alternating between each side.
- Inhale and return to center. Gently exhale bringing the head back. Inhale and return to center again. As you exhale, bring your head to the front, touching the chin to the chest. Perform 5 repetitions.
Exercise 3 – Relieve Stress
- Standing upright with feet wide, rotate your neck. Inhale in the centre and exhale. While breathing in, start to turn your head gently to the right and backward, exhaling complete the turn to the left and then forward again bringing the chin to the chest.
- Repeat 6 times and each time doing it in reverse.
Exercise 4 – To work on flexibility of the cervical chord and spine
- Stand with your feet apart at the same width as your hips, inhale and raise your shoulders. Rotate the shoulders back and out, drop them back to the starting position. Do 5 repetitions.
- Inhaling, raise the shoulders and rotate them forward this time, exhaling and drop them back to the starting position. Repeat 5 times.
Exercise 5 – To stretch the spine and work the lower back area
- Stand on your heels, inhale and extend your legs in front with the buttocks resting on the floor and your spine straight.
- Inhale and exhale, turn your torso to the right supporting both hands on the floor at the height of the right hip.
- Approach the front first, flexing without lifting the buttocks off the floor. Come back to the center, inhale and exhale, turn your torso to the left, performing the exercise in reverse. Repeat 6 times, alternating between sides.
Exercise 6 – Final relaxation
- From the previous position, put your forearms on the floor and lie down with your back gently on the ground, head aligned with the spine, legs straight and arms at your sides with the palms of your hands facing up.
- Try to make the largest area of the body in contact with the ground, making sure that your joints are not bent.
- Mentally walk the body, relaxing it more with every exhalation.
- For better results, focus on your breathing: You can accompany the exercise routine with soft music that induces optimal relaxation.
- Remember that consistency is required: The results are not immediate, so fulfilling these exercises daily is recommended. However if your bothersome neck continues or worsens, consult your doctor for advice.
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