Suffering from neck pain can significantly interfere with our daily activities. This pain may cause restricted motion, stiffness, discomfort, or even headaches originating from the neck. It can occur due to a variety of reasons, including poor posture, muscle strain, and degenerative changes.
Below, we will go through several exercises that can provide relief and increase flexibility in the neck and shoulder girdle muscles that influence it.
Resisted Head Rotation
- With your head held upright, place a hand on the side of your face.
- With gentle pressure, turn your head into your hand, which should apply gentle resistance. Hold this pressure for 10-15 seconds, repeating 3-5 times on both sides.
Resisted Head Side Bending
- With your head held upright, place a hand on the side of your face.
- With gentle pressure, tilt your head sideways into your hand, as if you are bringing your ear toward your shoulder, while your hand applies gentle resistance.
- Hold this pressure for 10-15 seconds, repeating 3-5 times on both sides.
Trapezius Stretch
- To achieve the full benefit of this stretch, it’s important to keep your shoulder in place. While sitting, you can either sit on your hand or hold onto the seat; if standing, place your hand behind your back. The shoulder you are anchoring is on the side of the neck you wish to stretch.
- To begin the stretch, gently move your head sideways away from the anchored shoulder as far as is comfortable. You should feel the stretch through your neck and above the shoulder.
- This stretch can be varied by turning your head to look either toward your opposite thigh or up toward the ceiling.
- Hold the stretch for 30 seconds, repeating 2-3 times on both sides.
Shoulder Shrugs
- With your arms at your sides, slowly shrug your shoulders up toward your ears.
- Briefly hold the shrug before slowly lowering your shoulders back down.
- Repeat 15-20 times for 2 or 3 sets.
Posture can also be a contributing factor to neck soreness. If you think you may be suffering from neck soreness, it may be a good idea to come in and see one of the Osteopaths at Canterbury Health Hub. Here we can provide a comprehensive assessment, treatment, and management plan to meet your needs and goals.
For more information and postural exercises, please see our other blog post, “Neck Pain from Technology Use and How to Manage It”.
This article is for information purposes only. Please consult your CHH primary healthcare professional for further information.