Hey, I wanted to share with you a photo I took from Vancouver last week…
For most of my life, I live in the suburbs outside of Vancouver. Usually a few times a year, we head into the big city. It was really cool to visit Vancouver and walk along the Granville Street to see how much it has changed since the last time I was there. If Vancouver is in your bucket list, this is the place you need to visit and enjoy.
Today, I will share a few simple moves that will help you alleviate neck pain.
Enjoy the exercises!
In today’s video, I wanted to go through a neck pain treatment at home.
SIMPLE Neck Pain Exercises At Home
CLICK HERE to watch the YouTube video.
I got Andrea to demonstrate the exercises.
#1- Rest On Your Back
You rest on your back and lie down with the legs on something like a couch or a chair putting the least amount of stress in your spine. In your breathing, try the belly breathing, so breath and have the air come in through your belly and then breath out. When you breath out, you focus on blowing any tension or pain that is in your neck or in your body.
Rest On Your Back
Neck pain is a vicious cycle so if you have neck soreness, there is more tension in your mid back and neck leading to more pain. You have to start things off in a position where you can start relaxing the body and muscles in the neck so it can help overcome your neck pain.
Do this for 30 seconds or up to 2 minutes, just to get that body nice and relaxed, decrease the tension in the neck and start the process of overcoming neck pain.
#2- Fingers Into The Neck
You lie on your back, same as in resting position, fingers are into the neck.
Fingers Into The Neck
A lot of times, the tension in the upper neck muscle and upper trapezius leads to more and more neck pain so you are taking your fingers and you are pressing it into that muscle, almost getting yourself a little bit of a massage in the muscle to relax.
Perform 1 set of 5 massage movements in that upper trapezius, so it could be in a circles (clockwise or counterclockwise or rubbing up and down) which could take under a minute to do with an intensity of feeling like you are having a massage. Do it on one side then to the other side.
#3- Neck Rotations On Your Back
In the same resting position, rotate your head to one side and rotate your head to the other side. Go to a point where you feel like a light resistance or light stretch and then relax.
Neck Rotations On Your Back
In this exercise, we are looking at dynamically stretching the neck muscles.
Perform 1 set of 3 reps on each side in a smooth controlled movement with a good stop of 1-2 second hold at the end position with an intensity of light stretch.
#4- Chin Tuck On Your Back
In the same resting position, tuck your chin bringing your head back a little bit.
Chin Tuck On Your Back
With this exercise, you will get a light stretch in the back of your head. Do not overdo it because if you over stretch, you will get a tension headache.
Perform 1 set of 5 reps in a smooth controlled movement with a good stop at the end-position looking for a light stretch.
Give those exercises a go for an easy neck pain treatment at home.
If you want to learn how to manage your neck discomfort and prevent future flare-ups, then check out the Neck Pain Solved program here:
Rick Kaselj, MS