4 Quick and Simple Moves to Ease Neck Pain

Hey, I wanted to share with you a photo I took from Vancouver last week:

granville-street-in-vancouver

For most of my life, I lived in the suburbs outside of Vancouver. Usually, a few times a year, we would head into the big city. It was cool to visit Vancouver and walk along Granville Street to see how much it has changed since the last time I was there. If visiting Vancouver is on your bucket list, this is one 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.

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate the exercises.

#1 – Rest on Your Back

Rest on your back and lie down with your legs on something like a couch or a chair, putting the least amount of stress on your spine. In your breathing, try the belly breathing, so breathe and have the air come in through your belly and then breathe out. When you breathe out, focus on blowing out any tension or pain that is in your neck or body.

1-resting-position

Rest on Your Back

Neck pain is a vicious cycle, so if you have neck soreness, there is more tension in your midback 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 to get your body relaxed, then 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.

2-fingers-into-the-neck

Fingers Into the Neck

A lot of times, the tension in the upper neck muscle and upper trapezius leads to more neck pain so that you are taking your fingers, and you are pressing it into that muscle, almost giving yourself a little bit of a massage in the muscle to relax.

Perform one set of 5 massage movements in that upper trapezius, so it could be in a circle ― 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

Neck Rotations on Your Back

In this exercise, we are looking at stretching the neck muscles dynamically.

Perform one set of 3 reps on each side in a smooth, controlled movement with a good stop of a 1- to 2-second hold at the end with an intensity of a light stretch.


#4 – Chin Tuck on Your Back

In the same resting position, tuck your chin bringing your head back a little bit.

4-chin-tuck-on-your-back

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 overstretch, you will get a tension headache.

Perform one 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.

Take care!

Rick Kaselj, MS

If you want to learn how to manage your neck discomfort and prevent future flare-ups, then click here to check out the Neck Pain Solved program here.