To reduce pain in the neck can help simple exercises.
To ease the pain and tension in the neck muscles, you should perform some effective exercises.
Causes of neck pain can be stress at work, bad sleep position or injury.
If intense pain is bothering you for a long time, you should consult a doctor. However, if the problem just arose, it can be solved with exercise.
Six exercises to relieve neck pain:
1. The rotation of the head. Start the rotation of the head, with left ear toward your left shoulder, gently lower your chin to your chest, then follow to the right ear and right shoulder. Pause and repeat in the opposite direction. If you feel sharp pain, stop turning.
2. Locust pose. Often neck pain is bad posture. Locust pose perfectly corrects posture and helps to strengthen the muscles of the back and neck. To perform the exercise lie on your stomach and pull the right arms and legs. Take a deep breath and lift your legs up, using the muscles of the buttocks. On the exhale, clasp your hands behind your back and raise your head. Hold this position for a minute.
3. The child’s pose. This posture allows the neck to relax the strain. Get down on your knees, sit the buttocks on the heels, straighten the back, stretch hands upwards and slowly bend forward until the head will not be on the floor and your stomach on your thighs.
4. The pose downward Dog. This pose allows you to stretch the neck and strengthen the muscles of the back and shoulders. Get on all fours, palms put on width apart with toes forward, knees and feet should also be shoulder width apart. Then bend at the waist, push off with your hands from the floor and raise your buttocks. Straighten your arms, neck and back in a straight line. Hold the position as long as you are comfortable.
5. Inclinations in the parties. It’s a big stretch of the neck, which can be done anywhere. Sit or stand up straight, look ahead. Slowly turn your head to the right, moving his gaze to the right wall. Hold this position for five seconds. Then return to face forward and repeat turn to the left.
Then tilt your head to the left, moving your left ear to your left shoulder, hold this position for 5-10 seconds. Then repeat the tilt to the right.
6. Tilts up and down. Sit or stand up straight, look ahead. Slowly lower the chin down and hold this position for five seconds. Return to the neutral position then tilt your head back in the direction of the back. Count to five and return to the neutral position. Repeat the exercise five times.
