fitness

Neck Pain Exercises – The Best Moves For A Stiff Neck!

There is hardly anything as annoying and uncomfortable as a stiff neck. Sitting in front of the computer for hours at work, watching TV at home and constantly checking the smartphone – all these are movements that actually put a lot of strain on our neck muscles. Nowadays, stabbing back pain and neck or shoulder pain are among the most common complaints. In fact, around 50% of all Germans suffer from a stiff neck at least once a year. It also affects women almost twice as often as men. If the pain does not subside after 2 to 3 months and occurs again and again, then we speak of chronic neck pain and at the latest then you should definitely consult a doctor. But so that it doesn’t get that far, we have put together the most effective neck pain exercises for you, with which you can relax and strengthen your muscles at the same time!

Neck Pain Exercises Relieve Neck Muscle Tension Tips

Neck pain occurs mainly in the back of the head or in the entire arm-shoulder area. In some cases, severe headaches are the result. While it’s good to rest and give your body a little break, keeping your neck moving is also important to relieve muscle tension. Since most neck pain exercises do not require special equipment, you can do them at home or in the office.

What are the most common neck pain causes?

Neck pain exercises at home shoulder pain training plan

To prevent future pain and tension in the neck area, it is extremely important to know what is causing it. Before we start with the exercises, we will first introduce you to the most common causes of neck pain.

  • Bad posture
  • Insufficient mobility of the thoracic spine due to sitting for too long
  • Sedentary lifestyle
  • Unfavorable sleeping position
  • Stress and mental stress
  • Weak immune system
  • Injuries and muscle strains in sports

What are the best neck pain exercises and what to look for?

Yoga workout for home workout plan neck pain exercises

A typical exercise program for a stiff neck consists of a combination of stretching and strengthening exercises and endurance training. While stretching exercises stimulate the elasticity of the joints, specific strengthening exercises help improve posture. This in turn can reduce or even prevent recurring pain outbreaks. Endurance training in the form of running, jogging or cycling stimulates blood circulation and relieves muscle tension in the neck and shoulder area. We recommend that you choose 6 to 8 of the following exercises for neck pain and do them 3 to 4 times a day for at least 6 weeks.

Exercises to stretch the neck muscles

Yoga Training Benefits Which Exercises For Neck Pain

Say war on neck and shoulder pain with these exercises! To warm up the muscles and prepare them for exercise, apply a heating pad for about 10 minutes before training. However, doing the right exercises with the wrong technique will not help and can even make the discomfort worse. It is therefore important to ensure that it is executed cleanly and slowly. If you experience excessive pain while performing, stop immediately and seek advice from a doctor.

  • Stretch the neck with forward and backward movements – You can do this stretching exercise while sitting or standing. Keep the movements slow and controlled. Tense your back and hold it straight and look forward. Then lower your chin towards your chest and hold it down for about 20 seconds. Lift your head up again and then lower it back so that the chin is pointing towards the ceiling. Hold for 10 seconds and return to start position. Do 20 repetitions.

Home Exercises Upper Body Workout Plan Self Weight

  • Stretch the neck sideways – This will stretch the muscles on either side of the neck. Stand or sit in a chair with your back straight. Lower your shoulder to the floor and pull your chin in. Then gently tilt your head to the right without turning it and try to touch your shoulder with your ear. Hold for 10 seconds and return to the starting position. Now repeat the exercise with the left side. To increase the stretch, you can put your hand to your head and then gently push it to the side. Do between 15-20 repetitions per side.
  • Turn your head is one of the most popular and easiest neck pain exercises at home or for the office. Keep your head and back straight, then slowly turn your head to the right until you feel a stretch in the shoulder and neck area. Hold tight for 15-30 seconds and switch sides. Do 10 to 15 repetitions per side.

Stretching Exercises Shoulder Neck Pain Exercises Yoga Workout Benefits

  • Stretch your arms – This exercise eases tension in the neck and shoulders and can even relieve headaches. Put your feet hip-width apart and keep your back straight. Raise your arms above your head and stretch out. From this position, lean slightly to the left and hold for 10 seconds. Then repeat with the right side and hold for another 10 minutes.
  • Body rotation – Neck pain exercises like these are great for mobilizing and strengthening the spine. To do this, place your feet hip-width apart, raise your arms to chest height and fold your hands. Now bend your right leg slightly, slowly turn to the left and at the same time turn your upper body to the right. Make sure that your spine and head stay straight. Do 10 repetitions and repeat with the left side.

Exercises for shoulder and neck pain

Neck Pain Exercises Yoga Benefits Back Pain Upper Back Workout

The pain in the neck area is often accompanied by uncomfortable shoulder tension. For this reason, we have put together some effective shoulder and neck pain exercises for you, with which you will loosen the feeling of tension in the shortest possible time.

  • Turn shoulder – The circular movements stimulate the blood circulation in the neck and relax the shoulders. Stand up straight and keep your back straight. Look forward and let your arms hang loosely. Then pull your shoulders up towards your ears and make 20 circles backwards and then forwards.
  • Raise your shoulder – So simple and yet incredibly effective to promote blood circulation and relax the muscles. All you have to do is lift your shoulders towards your ears and hold the position for 10 seconds. Repeat 15 to 20 times.
  • Wall press is one of the best neck pain exercises that can help you tone your shoulder muscles. Stand about 1 meter away from a wall and carefully drop forward. Hold for 10 seconds and push the body off the wall with your hands.

Yoga exercises neck pain

Back training at home Exercises for neck pain

Exercise for a stiff neck or back pain – yoga is a tried and tested remedy for a variety of ailments and helps to strengthen our mind and body.

  • The bridge – This is a classic yoga exercise that not only relaxes the neck muscles, but also trains the buttocks and legs. Lie on your back with your arms at the sides of your body. Bend your knees slightly and place your feet flat on the floor, hip-width apart. Lift your hips slightly off the floor and hold the position for 10 seconds. Then keep lifting until your body is in a straight line. Then alternately pull your knees towards your chest. Do 5 repetitions per leg.
  • Child position – Kneel down with your knees hip-width apart and your big toes touching. Exhale deeply and slowly bend forward and rest your forehead on the floor. Place your arms on the sides of your body so that your palms are facing up. Remain in the position for at least 1 minute.

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  • The cow-cat position is one of the most popular and effective yoga neck pain exercises and is also ideal for relieving tension in the upper and lower back. Get into the classic four-legged position with your knees below your hips and your hands just below your shoulders. Breathe in deeply and slowly bend your back like a cat as you breathe out. Pull your chin towards your chest and pull in your belly button – that’s the cat position. And now slowly move into the “cow position” by moving the body in the opposite direction. Raise your head, relax your stomach, and bend your elbows slightly to form a slightly hollow back. Make sure that you do not pull your shoulders up, but stay relaxed. Now repeat the movement in the sequence described 10-12 times.
  • Eagle arms – This yoga exercise is for advanced practitioners and is ideal for stretching the lateral muscles. Sit on the floor with your back straight. Extend your arms forward and cross your right arm over the left. It will be even more effective if you bring your palms together. Now bend your elbows so that your arms point towards the ceiling. Pull your chin towards your chest and raise your elbows until your upper arms are parallel to the floor. Hold the position for 20-30 seconds, switch hands and repeat. Do a total of 10 repetitions.

Yoga Exercises Neck Pain Prevent Back Pain Upper Back

  • Sitting mountain position is an excellent neck pain exercise that stretches the spine and relieves tension in the upper back. Sit upright on the floor cross-legged, arms out across your chest and fingers folded. Then stretch out your arms over your head and lightly touch your ears. Be careful not to bend your elbows. Push up as far as possible and hold for 10 seconds.
  • The dolphin stance – While stretching exercises are important to relax the muscles, strengthening exercises are also very important. This yoga exercise is designed to strengthen the muscles around the neck and is therefore highly recommended. Start in the classic four-legged position and bring your forearms to the floor. Place your feet hip-width apart and your elbows directly under your shoulder joints. Take a deep breath and push your head in front of your hands so that your upper body is parallel to the floor. Keep your legs straight during the exercise. Exhale and push your buttocks up. Do 10 repetitions.

Yoga exercises for neck and shoulder pain training at home