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The Most Effective Exercises for Neck Pain
Neck pain is the second most common pain condition after back pain. As an extension of our spine, the neck is very susceptible to pain. Staring down on smartphone, tablet, books and co. or resting your head on unsuitable pillows can cause your neck to tense up and hurt.
We from Liebscher & Bracht made it our mission to help you with this dilemma. The following neck exercises will show you an effective way to deal with such problems and get rid of annoying aches. Do these exercises once a day for two weeks, at full intensity – and you’ll find some real relief in the shortest amount of time.
Watch the video to find out more and head to the written instructions below afterwards.
Our neck area is the source of a number of issues: bulging muscles from working out, an over-extended neck, hard muscles and hard fasciae, even tension headaches and posture problems.
These simple neck exercises are good for the nerves in your neck, better for your posture, and will also address any tingling feelings in your shoulders.
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Neck Stretching ExerciseS
Exercise 1: A Simple Neck Stretch
To start the first of our neck exercises, stand with your back to an interior wall. Any wall is a perfect tool to keep you aligned and oriented whilst you do this neck exercise. Now, keeping your shoulder blades and upper body in contact with the wall, bend your head down as far as you can, but without losing that contact with the wall.
When you bend your head all the way down, you should soon feel a stretch in your neck where your muscles and fasciae are too short. Push your head down hard – it’s perfectly OK at this point if you feel that stretch, or even a slight burning sensation in your neck.
Now you need to use your chin to push your head back in the direction of your cervical spine. So that means slowly bringing your chin (and thus your head) all the way back until you touch the wall again.
Once you make contact with the wall, repeat the movement again. Keep your upper body flat against the wall, and simply tilt your head forward. Your chin should be tucked in while your forehead is tilting forward. The result is a straining motion which will have a positive training effect. With your forehead down, your chin is pushing back against your cervical spine. And as your chin pushes, your head follows.
It’s this force which will do your neck so much good after two weeks. Focus on the linked movement:
Your forehead tilts down, but as you do this, you push back with your chin – all the while keeping your upper body flat against the wall.
Eventually, you reach a point where you almost want to tilt over. At that point, push back through your chin as if you’re trying to touch the wall with your cervical spine. Then hold that position for up to 30 seconds – or at least as long as you can.
Exercise 2: Pushing Your Spine Against the Wall
After three repetitions of the above action, you should now push your belly button back towards your lumbar spine. Hold that position, and also pull your chin (and thus your cervical spine) in. Repeat this three times. Then slowly relax and normalise your body.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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