Say Goodbye to Cervical Pain: Home Exercises That Work
Cervical pain, or neck pain, is a prevalent complaint that plagues millions of individuals globally. It may be triggered by a multitude of reasons, among which poor posture, muscle strain, and injury are but a few. Although it might appear to be a trivial problem, cervical pain can become a huge liability in one’s everyday life, leaving one unable to accomplish even the most basic of activities.
Luckily, there are a number of exercises that can be performed in the comfort of your own home to alleviate cervical pain. These exercises stretch and strengthen the muscles in the neck, enhancing flexibility and minimizing pain.
1. Chin Tucks
Stand or sit up straight
Look directly ahead
Tuck your chin towards your chest, keeping your head level
Hold 15-30 seconds
Repeat 10-15 times
Chin tucks assist in stretching the muscles in the back of the neck, which tighten and can lead to cervical pain.
2. Ear to Shoulder
Slowly bring your ear to your shoulder
Hold for 15-30 seconds
Repeat 10-15 times on each side
This exercise stretches the muscles on the side of the neck, which tighten and cause pain.
3. Side-to-Side Neck Stretch
Slowly rotate your head to the right, moving your ear towards your shoulder
Hold for 15-30 seconds
Repeat on the left side
Repeat 10-15 times on each side
This exercise stretches the muscles of the neck and increases flexibility.
4. Upward Neck Stretch
Slowly move your head back, keeping your chin up
Hold for 15-30 seconds
Repeat 10-15 times
This exercise stretches the muscles of the front of the neck, which tighten and can cause cervical pain.
5. Shoulder Rolls
Roll shoulders forward and backward in a circular motion
Repeat 10-15 times
Shoulder rolls relax the muscles of the shoulders and neck, which tighten and cause cervical pain.
Tips and Precautions
Maintain good posture to avoid putting a strain on the muscles of the neck
Take frequent breaks to stretch and move during the day
Use a supportive pillow or cushion while sleeping to assist in maintaining correct alignment
If the cervical pain does not go away or worsens, seek consultation with a healthcare professional for appropriate diagnosis and treatment
By adding these exercises to your daily routine, you can promote relief from cervical pain and a better quality of life. Do not forget to listen to your body and pause if you experience any increase in pain or discomfort.