Last Sunday, I was able to go on boating.
It was a perfect boating weather!
Today, I will share a few neck foam roller exercises that will help you decrease neck pain.
Enjoy!
I wanted to show you five foam rolling exercises to relieve neck pain.
CLICK HERE to watch the video.
I had Andrea to demonstrate the exercises.
1. Rotate Head Side to Side with Foam Roller
Lie on the floor. Place the foam roller underneath your neck. Relax your upper body and put your arms to the side. Bend your knees and flatten the feet. Rotate your head to one side and go to a point where you get some resistance and feel a light stretch, then go back to start position and repeat the movement to the other side.
Rotate Head Side to Side with Foam Roller
Start off with 1 set of 5 reps on each side alternating back and forth. Perform this exercise in smooth controlled movement with a good stop at the end position for 2 seconds. The intensity is light. The purpose of this exercise is to stretch out the muscles in the neck to help ease your neck pain.
2. Chin Nods on the Foam Roller
Lie on the floor. Place the foam roller underneath your neck. Relax your upper body and put your arms to the side. Bend your knees and flatten the feet. Nod a little and hold that end position for about 2 seconds, relax and repeat the movement.
Chin Nods on the Foam Roller
Start off with 1 set of 5 reps. Perform this exercise in smooth controlled movement with a good 2 seconds hold at the end position. The intensity is light. The purpose of this exercise is to improve the movement in the neck and to stretch out the muscles in the back part of the neck.
3. Arching Over the Foam Roller
Lie on the floor. Place the foam roller underneath your mid back area. Bring your hands overhead and arch over to the foam roller. Drop your elbows and work on loosening up your mid back area. Relax, go back up and repeat the movement.
Arching Over the Foam Roller
Start off with 1 set of 5 reps. Perform this exercise in smooth controlled movement with a good stop at the end position for 2 seconds. The intensity is light. The purpose of this exercise is loosen up the tightness in the mid back area to ease the neck pain.
4. Lying Sideways on Foam Roller
Lying Sideways on Foam Roller
Start off with 1 set of 5 reps. Perform this exercise in smooth controlled movement with a good hold at the end position for about 2 seconds. The intensity is light. The purpose of this exercise is to work on the movement in the mid back area and to intensify the stretch in the outer part of the neck to help ease with neck pain.
5. Lying on Foam Roller
Place the foam roller to the floor and lie on it from your tailbone, all the way to your spine[²] and up to your head. Relax your upper body and put your arms to the side. Bend your knees and flatten the feet and hold that position. If you want to intensify it, you can bring your arms behind your head and drop your elbows.
Lying on Foam Roller
Start off with 1 set of 2 reps. Perform this exercise in smooth controlled movement with a good hold at the end position for a good 20 seconds. The intensity is light. The purpose of this exercise is to statically stretch the front of the shoulders which are oftentimes tight that increases neck pain.
Give these five exercises a go, specifically neck foam roller exercises to help ease your neck pain.
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Take care!
Rick Kaselj, MS
References:
- Chong, A. K., Milburn, P., Newsham‐West, R., & Voert, M. (2009). High‐accuracy photogrammetric technique for human spine measurement. The Photogrammetric Record, 24(127), 264–279. https://doi.org/10.1111/j.1477-9730.2009.00540.x
- Keskin, M., Karadede, M. I., & Kaya, D. O. (2023b). Spinal pain, curvature, and mobility comparisons according to spine region in dentists working in risky postures. International Journal of Industrial Ergonomics, 98, 103518. https://doi.org/10.1016/j.ergon.2023.103518