Ten Exercises to Relieve Neck Pain

Are you one of the numerous Americans who suffer from neck pain? While pain frequently resolves over time, you want real relief right now. Let’s look at exercises you can use to feel better, condition your neck muscles, and achieve better flexibility and range of motion in your neck.

The Difference Between Static and Dynamic Exercises

Regarding exercises for your muscles and joints, the term static means held in place. As such, many orthopedic specialists, physical therapists, and chiropractors recommend static stretching exercises for neck, shoulder, and back pain.

Other exercises used to manage musculoskeletal pain are called dynamic. These exercises are more intense and involve continual movements. Many therapists and athletic trainers advise using dynamic exercises to warm up before a gym workout, run, or game. Dynamic exercises also help people overcome neck pain when used with static exercises.

Ten Exercises to Relieve Neck Pain

Here are ten dynamic and static exercises that can help you manage the pain from a mild to moderate injury or from a chronic orthopedic problem, such as osteoarthritis.

Scapula Stretch

Standing or sitting with a straight posture and arms at your sides, gently tilt your head toward your chest at a 45-degree angle as if you were looking at your shirt pocket or inside your elbow. Hold for 10 seconds and release. Repeat on the other side.

Trapezius Stretch

Sitting in a straight-backed chair, take your right hand, extend it over your head, and grasp it just above the left ear. Gently pull your head toward your right shoulder, and hold for 10 seconds. Repeat for the opposite side.

Wall Angels

Standing with your calves, buttocks, and upper back as flat against a wall as possible, slowly raise both arms to form a T-shape with your trunk. Then, bend your elbows, forming a 90-degree angle between your forearms and upper arms. Do this stretch slowly 10 times, keeping your neck, upper back, and lower back straight as possible.

This exercise targets tight trapezius muscles in the upper back.

Neck Rolls

Stand or sit up straight. Drop your chin almost to your chest. Slowly roll your head counterclockwise in a full circle. Stop. Then, slowly roll your head in the opposite direction. Do each direction two to three times.

Foam Rolls

Using a 6-inch foam roll placed underneath your back parallel to your spine, roll your body toward the tender spots on your neck, then hold the position and roll back to the original position. Foam rolling exercises are versatile, safe, and known to increase beneficial blood flow to painful trigger points.

Head Turning

While seated or standing, simply turn your head as far as it will go comfortably and hold for 10 seconds. Release, and move your head in the opposite direction. Do not move your head past the point of pain.

Neck Extension

These movements involve the shoulder blades but also benefit the neck muscles. Bring your shoulder blades together while seated or standing and with your arms at your sides, and hold for five to 10 seconds. Try not to shrug your shoulders. Repeat 10 times.

Neck Retraction

Lie flat on the floor with your hands at your sides. Slowly raise your head so that your chin touches your chest. Hold for five seconds, and lower your head to the floor. Repeat 10 times.

Scapular Retraction

These movements involve the shoulder blades but also benefit the neck muscles. While seated or standing and with your arms at your sides, bring your shoulder blades together, and hold for five to 10 seconds. Try not to shrug your shoulders. Repeat 10 times.

Doorway Stretch

Stand in a doorway, and hold your hands waist level on opposite sides of the door frame. Push against the frame, and hold for 30 seconds. Repeat five times.

Neck Pain Treatment in O’Fallon, Missouri

Neck pain is nothing to ignore. If your neck pain results from a sudden injury or if your pain lasts more than three weeks, consult the musculoskeletal experts at Advanced Bone & Joint. We have board-certified and fellowship-trained orthopedic physicians on staff to help you regain full and comfortable movement. Whether you need treatment for neck pain, a sports injury, or any other type of orthopedic condition, our doctors are happy to provide you with tailored care utilizing cutting-edge treatments and advanced techniques.

For more information, call us today at (636) 229-4222.To arrange your in-office consultation at one of our three convenient locations: O’Fallon, Wentzville, and St. Peters, Missouri, fill in our online appointment request form.