The Top 5 Exercises for Neck Pain

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The Top 5 Exercises for Neck Pain that you can even do at work!

Neck Pain…

Neck pain is one of those conditions that can strike at any time. It could be from long periods of working at a desk or sleeping in a peculiar position that can aggravate the structures within the neck.

Whilst we can treat this in the clinic there are steps you take to prevent or relieve discomfort no matter where you are.

The Top 5 Exercises for Neck Pain
Treating Neck Pain at the Markland Clinic

Our goal is to give you the knowledge of what to do if it feels like a bout of neck pain may occur.

Simple Exercises to Prevent Neck Pain…

The Top 5 Exercises for Neck Pain at the Markland Clinic

Below I have listed the 5 Top Exercises you can use to keep your neck supple and pain-free!  After all, prevention is always better than cure!

1. Retractions

This is a brilliant exercise for targeting the deep structures in your neck.

It’s great if you get pain or discomfort from the discs and joints that may be irritating nerves and causing neck pain.

To perform this exercise simply place the web space between your index finger and thumb against your chin and move your head directly back. Almost like you are creating a double chin. It may help to fix your eyes on a point in front of you. Keep your head in the same place of movement.

2. Seated Trapezius Stretch

The trapezius stretch is an excellent way of relieving stiffness and tension in the muscles down the back and sides of your neck.

This is a brilliant exercise as you can perform it anywhere as a quick relief to your aching muscles.

To perform this exercise for example; on the left side of your neck, simply reach across the top of your head with your right hand, tuck your chin down to your chest and from there give your head a small pull until you feel a stretch down the back of your neck.

3. Shoulder squeezes

This exercise is brilliant for strengthening up our back muscles. Which can help maintain a good posture for longer and is brilliant for reducing pain when working at a computer for long periods.

To perform this exercise sit in a good posture and squeeze your shoulder blades together as hard as you can. Hold for 10 seconds then relax and repeat 10 times.

4. Banded Rotations

This is an excellent exercise for strengthening all the muscles in your neck.

To perform this exercise you will need an open-ended band which you will need to wrap around your forehead, from there place tension on either end of the band and turn your head to the left and then the right to strengthen all your rotational muscles.

5. Foam Rolling Thoracic spine and Posture Awareness

Finally using a foam roller on your mid-spine is excellent for improving your posture.

Movement is the key…

Keeping active and avoiding staying in the same position for long periods of time is key. An active life is a pain-free life!

Can one of our amazing physios help you?

If you have any aches or pains, would like a program for work or any activity or sport, please don’t hesitate to get in touch on 01285 654059.

Reception at the Markland Clinic

Or drop us a message on any of our social media channels…

Facebook / Instagram / LinkedIn / Twitter.

You can book an appointment or speak to a physio here get in touch.

Let us help you to prevent, recover, re-gain your movement and be pain-free!

Why not check out our What Hurts? page. We have advice for each part of the body and free guides to help you to be pain-free – simply Click here.

Thanks for reading…

George

Physiotherapist at the Markland Clinic

George Physiotherapist at the Markland Clinic
George Stacey-Stevens, Physio at the Markland Clinic
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