Pain in the neck can arise right after waking up or appear during the day. But, some easy ways and means prevent that they lead to restrictions in everyday life. Read more about what is helpful if you suffer from back pain.
What is helpful?
Seek medical advice when you experience pain in the neck for a longer period of time. Mostly, a targeted physio therapy successfully eases the pain and relieves tensions. Stretching exercises are supportive.
Stretching: Specific exercises may support relaxation of the musculature in the neck. A daily repetition of the exercises is advisable and eases pain, ideally every morning or evening. To prevent injuries we recommend to practice carefully.
Some stretching exercises:
#1 arm circling
Loosening and relaxation are aim of this exercise. Start to softly circle your arms forwards, after 20 repetitions circle 20 times backwards.
#2 shoulder circling
In this exercise, you circle your shoulder instead of your arms. Start with circling your shoulders 20 times forward, than circle 20 times backward. Following circle one shoulder forward, one backward. Change after 20 repetitions.
#3 shoulder lifting
This exercise is stimulating circulation in the musculature of your neck. Raise both shoulders to your ears and stay in this position for five seconds. Let your shoulders hang down again. Make five to ten repetitions.
#4 lateral neck stretching
Stand in an upright position. Slightly bend your head to the right – you will feel the stretching in your left side. If necessary, softly hold your head in this position. Change the sides after ten to twenty seconds. Repeat twice.
#5 dorsal neck stretching
Sit down, interlock your hands behind your head. Cautiously pull your chin towards your chest. Try to softly put pressure on the back of your head until you feel a soft tension in the neck.
Read more in part 3 of the series “Pain in the neck”.
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