Neck pain is one of the most common problems of the general population. In most cases, the discomfort has to do with the muscles: fortunately, certain exercises can already be very helpful. That’s why taking good care of your neck is so important.
On the other hand, however, it is also important to know that some cases of neck pain are due to structural, bone or joint changes. These require attention and thorough medical treatment. Fortunately, there has been a lot of research into the treatment techniques for these types of problems and they are very effective.
In many cases, taking good care of your neck simply means strengthening your muscles. If your neck problems are related to your muscles, you may benefit from the exercises we share in this article. However, we must first gain a better understanding of these types of conditions and their causes. Let’s take a look at this.
What are the causes of neck pain?
The possible causes of muscle pain in the neck are as follows:
- Having the wrong posture for a long time.
- Overuse of the neck muscles. For example during some sports activities.
- work stress.
- Sleeping on unsuitable mattresses or pillows.
Of course there are many more causes, but these are the most common causes. You can already take good care of your neck by avoiding these causes as much as possible.
Neck Pain Symptoms
Muscle pain in the neck is distinguished by a few symptoms. Its intensity depends on the severity of the problem and the general health of the patient. Some of the most common symptoms are:
- Pain in the back of the neck.
- Stiff neck and movement difficulties.
- Feeling of nausea.
- Dizziness and loss of balance.
If you notice these symptoms in yourself and you think they are related to the muscles in your neck, try the following routines. They are very effective in strengthening the muscles in and around the neck and significantly reduce discomfort.
Take good care of your neck by doing the right exercises
bend your neck
The first exercise we show you can be done standing or sitting. To start, slowly tilt your neck to one side, for example first to the right and then to the left.
As you bend your head to the right, pull your left arm with your right hand to contract the contralateral trapezius and shoulder muscles. Hold this position for twenty to thirty seconds, then repeat the same on the other side of your body. Repeat this exercise five times on each side.
Sit or stand with your back straight, then rotate your neck clockwise.
These rotations serve to loosen up your neck muscles and release the tension in your neck. Keep your shoulders and neck relaxed during this exercise. When you’re done, rotate your neck in the opposite direction.
Exercise for Neck Arthritis
This exercise can even be done in front of the computer. Of course, always make sure that you keep your back straight and that your upper body is well supported by the back of your chair.
Next, you should slowly bend your neck to one side. For example , start with the right and try to get your head as close to your shoulder as possible. The key is to do it slowly but continuously. Repeat the exercise between five and ten times on each side.
Neck Strengthening Exercise
To start , cross your hands and hold them against the back of your head. Make sure your elbows are pointing out and pull your chin back. Remember that you have to push your head forward with your hands, while pushing back with your head.
Keep pressing briefly without performing dynamic movements. You are supposed to apply pressure for 15 to 20 seconds. Rest for a while and then repeat the exercise five to ten more times.
Bending and stretching your neck
To do the last exercise, sit up straight in a chair and then lower your chin to your chest so that you are looking down. Hold this pose for three to five seconds.
Then gently lift your head back up to the starting position and then lower your head back, stretching your neck. Also, hold this pose for three to five seconds. Repeat the exercise a total of three to five times.
In addition to performing these exercises for neck pain, you can also take good care of your neck by performing other related activities. Yoga, for example, is a good practice where you slowly strengthen your back, develop good posture that allows you to stretch your back muscles, relieve tension in your neck, and maintain a more positive posture every day.
Finally, if you suspect it could be something more serious, don’t hesitate to see your doctor.