5 Exercises Against Neck Pain
Neck pain
Today's modern society consists of many hours of sedentary screen use. The use of a lot of screens and a lot of sitting, especially with bad posture, is one of the many causes of pain in the neck. Activities where the neck is leaned forward, such as using a mobile phone and working on a computer, create a lot of pressure and tension which can result in a stiff, sore and painful neck. Living with neck pain is something no one should have to go through, and we have therefore put together 5 simple exercises you can do anytime and anywhere to experience relief in your neck.
Relieving pressure and tension in the neck is actually more important than most people think. Neck pain in itself can be bad enough, but can actually lead to a number of negative physical and psychological consequences apart from the pain itself. Some of these include:
- Headaches and migraines
- More difficult everyday life
- Poor sleep
- Financial costs
Below we have put together 5 simple exercises, so that you can relieve your neck pain as easily as possible. We have set up a recommended training plan format of how we think this session should be done, but if for some reason you can't do any of the exercises or just don't have time, it's perfectly fine to pick and mix as you see fit. The most important thing is to do the exercises regularly and correctly.
The exercises
Exercise #1
- Begin the exercise by bringing your chin down towards your chest
- After holding the position for 5-10 seconds, look up at the ceiling
- Hold for 5 - 10 seconds, and repeat the movements
- Move your head in a straight line, don't move it from side to side
- Each position is held for 5 -10 seconds
- Repeat the movement 5 times in each direction
Exercise #2
- Try moving your ear towards your shoulder
- Just move the head, the shoulder should be completely still
- The movement is made from side to side, keep a straight line
- Each position is held for 5 seconds
- Each position is held for 5 -10 seconds
- Repeat the movement 5 times in each direction
Exercise #3
- Turn your head to the side and try to look over your shoulder
- After holding the position for 5 - 10 seconds, look the other way
- Rotate your head carefully, and take it completely easy
- Repeat the movements so that you hold 3 times per side
- Each position is held for 5 -10 seconds
- Repeat the movement 3 times in each direction
Exercise #4
- Place the hand under the leg on one side
- Place the other hand on the side of the head and gently press down
- Hold for 30 seconds and then switch sides
- Remember to breathe with your stomach, and repeat the exercise 3 times per side
- Each position is held for 30 seconds
- Hold 3 times per side
Exercise #5
- Place your hand on the shoulder that is on the same side
- Place the other hand diagonally behind the head
- Then gently press down towards the opposite knee
- Hold for 30 seconds and repeat 3 times per side
- Each position is held for 30 seconds
- Hold 3 times per side
Summary
We recommend doing the exercises together as a kind of small training routine from 2-3 times a week. This is only a recommendation and must not be followed as a strict training program. You can choose to pick and mix the exercises you like best. The most important thing to achieve good results is to do it regularly.
For the best possible results, it is important to enjoy the training. Do it to feel better and for your body to perform better in everyday life. You can also put on music while you do the scheme if that helps you.
We strongly recommend starting with these exercises today if you are struggling with neck problems. The longer you wait, the worse it can get and the harder it will be to do something about, so don't waste your time! Good luck!
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