Any people who experience neck pain or stiffness due to poor posture and injuries. Learn how to do exercises to relieve neck pain and eliminate stiffness.
Neck pain is a huge issue, and most of us have likely gone through some level of neck pain. When you look at different types of pain, the most common one that people come across is back pain, but probably the second most common is neck pain. Neck pain can occur for numerous reasons. It could be due to various factors such as trauma or accident, poor posture, or engaging in a related activity. Identifying the root cause is crucial to finding the appropriate treatment and addressing the issue effectively. With neck pain, the sternocleidomastoid muscle can be tight, sore, and painful for several reasons.
1. Tension
We all have muscles where tension and stress all build up. With many people, it’s in the low back, midback, or upper neck area. However, some people get that tension in the front of their neck. You need to be aware of that and look at things you can do to address that tension building up.
2. Teeth Grinding
If you grind your teeth at night, you will activate the sternocleidomastoid muscle, which will build up tension and lead to neck pain. When it comes to seeing if you grind your teeth, you can ask your dentist the next time you see them how things look when it comes to your teeth based upon their wear pattern.
3. Look at Your Mat Work
If you work out and do any abdominal work on your back or crunch work, the sternocleidomastoid muscle has to work hard to keep your head neutral while going through that crunch movement. When the deep stabilizers in your neck lack proper activation, endurance, and strength, the larger muscles will take over and perform most of the work. If you are doing V-sit-ups, doing some crunch, full sit-ups, and feeling tension throughout that area, look at your technique. Keep your head neutral with the rest of your body, especially your upper body. If you have difficulty swallowing or feel any pain in your windpipe, check yourself out with a medical practitioner, as it can be a sign of something more serious. You can also support your neck by going through this movement.
Begin in an upright standing position, and maintain proper alignment with your head, shoulders, and hips. Bring one hand either cupping the back of your head or neck, taking some of the weight on your head, and giving the sternocleidomastoid muscle some break. Hold this position for a couple of seconds. Return to the starting position and repeat the movement as needed.
Exercises for Front Neck Pain
1. Neck Rotations
Stand upright with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips, and legs. Here, you’re looking for a light stretch in your neck muscles, so rotate your neck to one side. Return to the starting position and repeat the movement on the opposite side.
Neck Rotations
Start with one set of 5 repetitions on each side. Perform the exercise in a smooth, controlled movement with a good stop at the end. The intensity is light. The purpose of this exercise is to work on the range of motion in the neck.
2. Sideway Neck Tilt
Stand upright with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips, and legs. Here, you’re looking for a light stretch in your sternocleidomastoid muscle, so rotate your head slightly to one side and lean your neck back gently. Hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.
Sideway Neck Tilt
Start with one set of 2 repetitions on each side, holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end. The intensity is light. The purpose of this exercise is to work on statically stretching the sternocleidomastoid muscle.
Reasons why we have back neck pain:
- Poor posture can be caused by poor driving when you’re working, sitting, watching TV, playing on your devices, and doing the same activity repeatedly.
- If you are in the same position for an extended period, it can also lead to back neck pain
- If you have poor posture for a long period, you can have adaptive shortening in the muscles in the back of your neck.
Exercises for Back Neck Pain
1. Chin Tuck
In this exercise to relieve neck pain, begin upright with your head, shoulders, hips, and legs in proper alignment. Slowly bring the chin down and back to elongate and bring the whole head back. Hold the position for 5 seconds. Return to the starting position and then repeat the movement.
Chin Tuck
Start with one set of 5 repetitions, holding for 5 seconds. Perform the exercise in a smooth, controlled movement with a good stop at the end. The intensity is light. The purpose of this exercise is to work on improving the movement of the neck and vertebrae in the neck.
2. Head Tilt
Begin the exercises to relieve neck pain in an upright with your head, shoulders, hips, and legs in proper alignment. Drop your chin slowly toward your chest bone and hold the position for 5 seconds. Return to the starting position and repeat the movement.
Head Tilt
Start with one set of 2 repetitions, holding for 5 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end. The intensity is light. This exercise to relieve neck pain aims to stretch the top part of the neck.
For help eliminating your neck pain, check out Neck Pain Solved here.
