Hey, I am still not over with what happened this past weekend as our friends visited us at Kelowna and we had a great time. We went to Kelowna Mountain Bridges which was dubbed as the longest set of pedestrian suspension bridges in the world. My family and our guests enjoyed the view and the adventure though it was cut a little short due to the bad weather.
Today, I’ll share with you a couple of easy exercises that you can do anywhere to help you ease back and neck pain.
In today’s video, I wanted to go through the 5 Quick and Easy Back and Neck Pain Relief Exercises.
Quick and Easy Back and Neck Pain Relief
CLICK HERE to watch the YouTube video.
#1 – Thread the Needle
Thread the Needle
You will be in a four point stance. You take one hand and try to bring the hand and the shoulder to the other side. Look at loosening up and stretching out the mid back area. Hold the end position for 1 to 2 seconds and then move to the other side. Start with 1 set of 5 repetitions on each side, alternating back and forth. This exercise is more of a mobility exercise in which we loosen up the mid back area. Loosening up the mid back area helps ease back pain and neck pain because the stiffness in the mid back area oftentimes puts unnecessary stress on the neck which leads to neck pain.
#2 – Fingers Behind the Head
Fingers Behind the Head
Bring the fingers behind the head and then open up your shoulders. With this exercise, you are working on strengthening the mid back area and stretching the front of the shoulder. We are strengthening the mid back area in order to keep the head in a good alignment and also stretching out the front of the shoulders to prevent rounded shoulders. We are preventing the head from going forward and have it in good alignment, keeping its balance and lessening the amount of stress on it. Perform 1 set of 5 repetitions holding the end position for 1- 2 seconds.
#3 – Fingers Over Head
Fingers Over Head
Bring your fingers out front and then bring the arms over head. Hold the end position for 1- 2 seconds. Perform 1 set of 5 repetitions.
#4 – Mid Back Rotations with Whole Body Rotations
Mid Back Rotations with Whole Body Rotations
Bring your hands behind the head and tighten up your mid back. Rotate to one side and then rotate to the other side. With this exercise, we are working on strengthening the mid back. With the rotation, you are working on loosening up the mid back area and the hips which oftentimes get tight that leads to back pain. Perform 1 set of 5 repetitions for each direction holding the end position for 1 – 2 seconds.
#5 – Neck Rotations
You rotate your head to one side and then rotate to the other side. With this exercise, you are working on mobility or movement in the neck area. You are also dynamically stretching the muscles that tend to be tight in the neck to alleviate neck pain. Remember that relieving neck pain will also help ease back pain. Perform 1 set of 5 repetitions holding the end position for 1 – 2 seconds.
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