4 At-home Exercises to Relieve Neck Pain

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I wanted to go through a neck pain treatment at home. I got Andrea to demonstrate the exercises.

#1 – Resting on Your Back

A lot of times, neck pain is a vicious cycle. When you have neck pain, you have more tension in your mid-back and neck leading to more pain. Start things off in a position where you can relax your body and muscles in the neck so it can help with the process of overcoming your neck pain.

You can utilize a chair or couch. Rest on your back on the floor. Put your legs on the chair. This position puts the least amount of stress in your spine. Do belly breathing. Breathe in and have the air come in through your belly and then breathe out. When you are breathing out, focus on blowing out any tension or pain in your neck or body.

Resting on Your Back

Perform this for 30 seconds or up to 2 minutes. Get your body nice and relax, decrease the tension in the neck and start the process of overcoming neck pain.


#2 – Fingers Into the Neck

Often, the tension in the upper neck muscle and upper trapezius leads to more neck pain. To help relieve the pain, take your fingers and press it into that muscle like giving yourself a bit of massage to help that muscle relax.

Rest on your back on the floor. Put your legs on the chair and put your fingers into the neck and massage the upper trapezius muscle.

Fingers Into the Neck

Perform one set of 5 massage movements in the upper trapezius. Do it for a minute and run your fingers into the muscle in circles, clockwise or counterclockwise or rubbing up and down motions. The intensity is like having a massage and might be a little bit uncomfortable. Try to attack the tension in the neck. Do it from one side then to the other side.


#3 – Neck Rotations on Your Back

Rest on your back on the floor. Put your legs on the chair. Rotate your head from one side and then to the other side. Go to a point where you feel like a light resistance or light stretch and then relax. You are looking at dynamically stretching the neck muscles.

Neck Rotations on Your Back

Perform one set of 3 reps on each side. Keep the motions in smooth, controlled movement with a 1 to 2 second hold at the end position. The intensity of the stretch is light.


#4 – Chin Tucks on Your Back

Rest on your back on the floor. Put your legs on the chair. Tuck your chin by bringing your head back a little bit.

For this exercise, you will probably feel a light stretch at the back of your head. Remember, do not overdo it because, if you overstretch it, you will get a tension headache in your head.

Chin Tucks on Your Back

Perform one set of 5 reps in a smooth, controlled movement. Hold it for 1 to 2 seconds at the end position. The intensity of the stretch is light.

Give those exercises a go for easy neck pain treatments at home.

Take care!

Rick Kaselj, MS