Hey, this is a continuation of yesterday’s video and article. If you missed it, you can check it out here.
Today, I want to talk specifically about neck pain. If you or your kids are playing Pokémon Go, that can cause you neck pain. So, here are exercises that will ease your neck soreness.
CLICK HERE to watch the YouTube video.
I got Andrea to demonstrate.
#1 – Ball Into the Neck
You will need a golf ball, tennis ball or dog ball. Press the ball into your upper trapezius or middle of your upper neck. Often, this area is tight and that tightness leads to neck pain. We are loosening up the upper trapezius muscle (upper neck muscle) to decrease the pull happening on the neck.
Ball Into the Neck
Start at your shoulders, working your way up to your neck. Look for five sensitive areas, roll through and hold the sensitive area for a second or two until the pain subsides.
#2 – Neck Rotations With Arms Fixed
Sit tall in a chair with your feet are flat on the floor and legs hip-width apart. Keep your head in alignment with your shoulders and hips, which puts the least amount of stress on the neck. The more your shoulders are rounded forward, the more the head is moved forward, and more stress gets put on the neck. Add gentle neck rotations. Rotate to one side until you feel a point of light resistance. Rotate to the other side, going back and forth.
Neck Rotations With Arms Fixed
Perform one set of 3 repetitions on each side in a smooth, controlled movement, holding the end position for a second or two. We are looking for a light stretch.
#3 – Chair Arches
Sit in a chair. Place your hands behind your head and arch your back. We are loosening up the midback area because if this area is tight and stiff, it can result in poor mobility. We want to loosen up, improving the mobility or movement in the vertebrae in the spine to decrease the stress on the neck or in the lower back.
Perform one set of 5 repetitions in a smooth, controlled movement, with a good stop at the end for 1 to 2 seconds. With every repetition, try to arch back a little bit further.
#4 – Chin Tucks
Sit nice and tall, with feet flat on the floor and legs hip-width apart. Drop the chin, and then go back to the starting position and relax. We are putting the head in ideal alignment. If you are stiff in the midback area, you might feel resistance in the midback area and that’s normal. If you have too much tightness in the upper neck, you will probably feel a stretch in the upper neck area. With exercise, it is important not to overdo it because if you overstretch things, you might get tension in your head or a headache.
Perform one set of 5 repetitions in a smooth, controlled movement, holding the end position for a second or two with light intensity.
Give those four exercises a go to relieve neck pain.
Rick Kaselj, MS
If you are looking for a resource to help you find relief to manage your neck discomfort and prevent future flare-ups, then click here to check out the Neck Pain Solved program here.