The elimination of neck pain poses a great challenge to many. Neck pains are a result of factors such as heavy lifting and bad postures to those who work long hours on computers. Not all exercises are safe for getting rid of neck pain, but there are some that are ideal for the same.
The first exercise towards easing neck pain is the neck rotations. The neck rotations method requires that you start by standing with feet at hip-width apart. Pushing back your shoulders back, stand up straight. To the right side, lean your head and hold it in that position for 10 seconds. As your head rolls forward, let your chin encroach your collar bone. Keep your head in that position for 10 seconds and feel the pull on the back of your neck. Finish the stretch by moving your head left, ear to your left shoulder. For another 10 seconds hold your head here and then repeat the full rotation for another 5-10 times.
Another stretching exercise that can eliminate neck pain is the cat cow asana. On your hands and knees, you need to start the cat cow asana on a tabletop position. In the cat part, you need to bend your back the same way a stretching cat does. As you lay your stomach towards the ground, you reverse the arch in your back. As you arch down, you should lift your chin to the ceiling. In that position, spend a few seconds breathing deeply then repeat the process 10 times.
The isometric neck stretch has two roles which include building strength to your neck muscles and strengthening your neck muscles. Here, you should start with a balanced standing position and then place the palm of your right hand against your heads right side. Press the head into your palm for three second and then switch to the left side of your head with your left-hand palm. Repeat the stretch with the forehead pressed into both palms.
The back burner stretch helps in easing pain on all of your upper muscles. Your back should be against a wall as you also ensure that your lower back lies against the wall. As you stick your arms in a T position, ensure your wrists and basks of your arm touches the wall. Move your arms slowly up and down the wall like wings and complete the exercise five times then repeat if often throughout the day.
Foam rolling is another way of relieving back pain whereby you sit on the ground with the foam roller on behind you. Then slightly lean on the foam roller as you let your arms fall to the sides. Along your spine, lean on the foam roller for 30n seconds.
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