In this video, I wanted to go through the best neck pain relief exercise; the Chin Tuck.
BEST Neck Pain Relief Exercise
CLICK HERE to watch the YouTube video.
I will get Andrea to demonstrate.
Neck pain is a common issue for people. You have probably experienced it yourself in varying degrees. You may have had a slightly sore neck, or may have seriously kinked it and been unable to move properly for days. The exercise in this post not only helps with neck pain once you have it, but it strengthens the deep neck muscles that will help prevent you from getting more neck pain. When these muscles are strong, you will hold your head in better alignment with your spine and be less likely to injure your neck.
Sitting, looking at your laptop, looking at your phone, driving- all of these bring your head forward and strain your neck. If you do any of those things you should try this exercise. This exercise helps reverse this forward head posture and eliminate neck pain.
Sit down on a chair so that your back is not directly against the back rest. Sit upright, keeping that curve in your lower back and tightening your abdominals. Open your shoulders and keep your head in line with your shoulders. Now, bring your chin back, dipping your chin down and elongating the back of your head. The same movement you would make if you were trying to give yourself a double chin. It is a small movement.
Avoid some of the common mistakes that people make, like bringing the head back, tilting it a bit, dropping the chin, elongating the back of the head too much, or bringing the head straight back.
We are working on stretching out the muscles in the back of the head and then also working on those deep neck muscles.
The deep neck muscles are often neglected but are important in both maintaining good posture as well as avoiding neck pain.
Do not overdue the number of repetitions, as you will irritate the neck muscles. Start off with five repetitions, holding the position for about one second. Then see how you feel. If it feels worse, make sure you are doing the technique correctly. If it feels better, then progress the exercise by increasing the hold to approximately 5 seconds. You can then progress on to ten repetitions, holding for five or ten seconds.
Give that exercise a go if you have neck pain and if you are looking for the best neck pain relief exercise.
Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain in the search bar on the top right of the screen. There is a good chance that I have an article, a video or an interview that is going to help you overcome your injury or pain.
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Rick Kaselj, MS
If you want to discover how to eliminate neck pain permanently, then click here to check out the Neck Pain Solved program.