Exercise #1: Neck Extension Exercise
The first exercise is called “Nose Twister”. You need to hold your head up straight and then twist it at the nape of your neck. Hold for 30 seconds and repeat 3 times. Repeat this exercise 2 more time after each other.
Do not overdo it because if you do too much, you will hurt yourself or even worse, break something in your face!
Exercise #2: Neck Flexion Exercise
You need to flex your neck from the side. Start by bending your right arm at the elbow and keeping it there while extending your left arm out straight. Keep both arms extended until you feel a slight stretch in one of them. Then slowly bring both arms back down to their original position.
Continue doing this exercise for 10 repetitions and then switch sides again.
Exercise #3: Neck Strengthening Exercise
Start by lying flat on your stomach. Place your hands behind your head and lift them off the floor so they are just above your shoulders. Slowly lower yourself down until you reach the bottom of your chest and then slowly raise yourself back up to start over. Try to keep both legs straight throughout this exercise.
Do this exercise 3 times before switching sides.
Exercise #4: Neck Rotation Exercise
Sit on a hard surface with both of your legs straight out in front of you. Look straight ahead and then slowly turn your head to the left and then to the right as far as you can. If you feel any pain or if you hear or feel a pop, stop immediately and try again some other time. You need to stretch this muscle and work it at the same time for it to be healed.
Exercise #5: Neck Stretching Exercise
You start out by lying straight on your back. Slowly bring your arms up above your head and hold them there with your palms facing the floor. Gently pull your head off the floor as far as you can to the left and then to the right. It is very important that you make sure not to overdo this exercise.
Neck pain, much like back pain can make it hard to perform even the most basic of tasks. While neck pain is incredibly common, there are ways that you can eliminate it from your life completely. Regulating when and how you exercise your neck and preventing injury can keep this pain away for good.
If you suffer from neck pain on a regular basis, you’ll want to start with strengthening your neck. You don’t need to go to the gym and do hours of exercise; all you really need are 4-5 basic exercises to strengthen your neck. If you’re careful while doing these exercises, you can avoid neck pain from ever happening in the first place!
The stretches and exercises that I have listed above should be done at least 2 times a day on a regular basis and will greatly help strengthen your neck and keep it flexible as well. I’ve found that doing these exercises first thing in the morning and right before bed helps relieve pain throughout the day and night.
I started to suffer from neck pain a few years ago after I hit a new record on World of Warcraft. The pain crept up on me after a raid one night and hurt so badly I could barely move my head the next day! I was literally stuck in the fetal position for hours because I couldn’t move without feeling sharp pains down my spine.
I went to the doctor a few days later and he diagnosed me with muscular strain. He prescribed me some strong pain killers and told me to take it easy for a week or two. Luckily I didn’t hestitate to start the exercises I’ve listed above. After a couple of months the pain started to go away and hasn’t come back since!
If you suffer from neck pain on a regular basis, you NEED to strengthen your neck on a regular basis. These five exercises, in addition to a healthy diet and plenty of sleep, can eliminate neck pain from your life FOREVER!
Sources & references used in this article:
5 Simple Steps to Take Your Marriage from Good to Great by TL Orbuch – 2009 – books.google.com
Vertebral fracture prevalence among women screened for the fracture intervention trial and a simple clinical tool to screen for undiagnosed vertebral fractures by TM Vogt, PD Ross, L Palermo, T Musliner… – Mayo Clinic …, 2000 – Elsevier
The Northwick Park Neck Pain Questionnaire, devised to measure neck pain and disability by AM Leak, J Cooper, S Dyer, KA Williams… – …, 1994 – academic.oup.com
Efficacy of low-level laser therapy in the management of neck pain: a systematic review and meta-analysis of randomised placebo or active-treatment controlled trials by RT Chow, MI Johnson, RAB Lopes-Martins, JM Bjordal – The Lancet, 2009 – Elsevier