Neck pain is one of the most common physical complaints. A stiff neck, headache and difficulty sleeping, you probably know it. If complaints persist, it is a good idea to visit a physiotherapist. But the neck pain exercises below can help you on your way to relieving the pain.
Exercise 1: Supple neck muscles
With this exercise you will turn your head in circles to relax the neck muscles.
Bring your right ear to your right shoulder. Then bring your nose to your chest in a smooth motion. Then bring your left ear towards your left shoulder. Then you raise your chin and start again. Do this 10 times. Then repeat the exercise in the other direction.
You will feel that your neck feels less stiff. This exercise can also relieve the pain or make it more bearable.
Exercise 2: Give your neck muscles space
This exercise focuses on tilting the head. This way you always stretch one of your neck muscles without forcing the muscles.
Look straight ahead and move your head to one of your shoulders. Make sure your shoulders don't move. Keep your shoulders relaxed so that your focus is really on the neck. Make this movement in both directions so that both the left and right neck muscles are engaged. Repeat as much as you want, but at least 10 times in both directions.
Exercise 3: Neck pain causes stiffness, this is how you loosen your neck!
To improve the rotation and mobility of the neck you can use the following exercise. This one is very simple: look over your shoulder both left and right.
Start by looking over your left shoulder. Start by looking straight ahead. Then move your face to the left while keeping your head straight. Look as far to the left as you can without experiencing pain or discomfort. Hold the position there for a moment. Then repeat this movement to the other side. Also do this about 10 times per side.
Make sure you keep your shoulders and back relaxed during this exercise.
Tips for neck pain exercises
It helps with neck pain if you do these exercises regularly. Perform the movements slowly and quietly so that you are really conscious of them. For example, before going to sleep or just when you have just woken up. Do you experience more pain? Then stop the exercise and get help.
In addition to neck pain exercises, it is important to also have a good pillow. This way you can prevent many neck problems. Would you like to read more about our Tranquilo sleeping pillow? Then look here!
