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Four Stretches for Neck Pain

Experiencing neck pain?

Neck pain is one of the most common pains among both men and women. With the increase of computer and mobile phone usage, neck pain complaints are becoming more and more common. Whether you’ve strained your neck because of overuse, or sitting for long hours of the day at your desk, there are many things that can contribute to neck pain.

In this blog, we’re going to go over four stretches that you can do during your busy day to relieve your neck pain.

Four Stretches for Neck Pain

Stretching can be very beneficial for relieving neck pain and improving your flexibility. It’s important to be gentle and avoid over stretching, which can cause straining and more discomfort.

Note: Your healthcare provider will prescribe you exercises that are best for you when the time is right.

1) Neck Extension

Stand with your back straight and slowly move your head backwards with your face up. Hold this position for five seconds. Return to the starting position. Repeat.

2) Neck Rotation

Start by looking straight. Slowly turn your head to the left, and hold the position for 10 seconds. Slowly return to the starting position. Then, slowly turn your head to the right, and hold the position for 10 seconds. Repeat this 10 times.

3) Lateral Extension

Start by looking straight. Slowly lean your head to the left and use your left hand for resistance. Use the muscles in your neck to press against it. Hold it for 10 seconds, and return to the starting position. Repeat it on the other side.

4) Shoulder Shrugs

Start by looking straight. Raise both your shoulders up slowly and hold for 5 seconds, and then put them down to their regular position. Repeat this 10 times.

These stretches help prevent neck strain and discomfort. Remember to do these stretches slowly, without forcing your range of motion. It’s also fundamental to maintain proper posture throughout the day and take breaks from long periods of sitting or repetitive activities that can contribute to overusing your neck.

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