Neck Stretches and Exercises: Alleviating Pain Through Movement
In Lifestyle | 10 Jan 2024

Neck Stretches and Exercises: Alleviating Pain Through Movement

Neck Stretches and Exercises: Alleviating Pain Through Movement

Waking up every morning with neck pain is hassle-some. It takes away your joy and hampers productivity. Almost 20.3% of our country's population suffers from it. However, it also becomes a common ailment as you grow older. But that doesn't mean you accept it as fate and roll with it!

Most of the time, neck soreness is due to an improper pillow or uncomfortable sleep position. That said, you can easily overcome them with the help of easy-to-do neck stretches and exercises from the comfort of your home.

In this article, we walk you through them and also bring you a few tips that will make your neck pain a thing of the past. Let's dive in!

 

What Causes Neck Pain?

It is always important to understand the cause of the pain. There can be several factors contributing to your pain. Some of them include:

 What Causes Neck Pain?

 

Muscle Strain

Neck pain usually occurs because of overusing muscles, poor posture, or sudden or abrupt movements. Well, extended deadlines and urgent projects are inevitable. However, prolonged periods of computer or smartphone use without ergonomics can lead to muscle strain.

Sleeping Position

Sometimes, when you don't sleep in a proper position or you use an improper pillow, it can lead to severe neck pain. Here, it becomes important to embrace a proper sleeping posture and invest in a proper neck pillows.

Injury or Trauma

When you suffer from accidents, falls, or sports-related injuries, it can result in strains, sprains, or even more severe damage to the neck. So, consult a doctor here and take the necessary precautions.

Pinched Nerves

Compression or pinching of nerves in the neck region can lead to pain or discomfort in the shoulders, arms, neck, and hands. So, identify the root cause of nerve compression. Here, it becomes imperative to speak with your healthcare provider.

Stress and Tension

Emotional stress and tension can manifest physically. It causes muscle tightness and pain in the neck and shoulders. So, incorporate stress management techniques, such as mindfulness, relaxation exercises, and regular physical activity.

Medical Conditions

If you suffer from conditions like cervical spondylosis, rheumatoid arthritis, and meningitis, it can be an underlying cause of neck pain. A thorough medical evaluation is necessary to diagnose and manage these conditions effectively.

Infections

Even infections affecting the throat, neck, or cervical spine can lead to neck pain. Therefore, if the pain seems to be continuous, it is super crucial to identify and treat the infection with the help of your doctor.

 

9 Neck Stretches And Exercises To Get Rid Of Pain

9 Neck Stretches And Exercises To Get Rid Of Pain

Without further ado, let’s unpack the best neck stretches and exercises that can provide you relief. However, perform these exercises gently and never overstretch. These neck exercises can be practiced any time of the day. Infact, try to incorporate them into your short breaks as well to keep the neck tension away.

1. Neck Tilt

  • You can sit or stand. But keep your back straight while performing this exercise.
  • Next, slowly tilt your head from one side to another, bringing your ear to the shoulder.
  • Feel the stretch and hold it for 15-30 seconds. Repeat it 3-4 times on both sides.

2. Neck Rotation

  • For this neck exercise, turn your head slowly to one side, keeping your chin at the same level.
  • Hold for 15-30 seconds.
  • Repeat on the other side
  • Do this 3-5 times.

3. Neck Extension

  • Slowly, lower your chin towards your chest, feeling a stretch in the back of your neck.
  • Hold for 15-30 seconds.
  • Slowly tilt your head back, looking up towards the ceiling.
  • Hold for 15-30 seconds.
  • Do this 3-5 times.

4. Shoulder Rolls

  • Roll your shoulders backward in a circular motion.
  • Repeat for 10-15 rotations and then switch to forward rolls.

4. Levator Scapulae Stretch

  • Sit or stand with your back straight.
  • Bring your right ear towards your right shoulder.
  • Place your right hand on the left side of your head and apply gentle pressure.
  • Hold for 15-30 seconds.
  • Repeat on the other side.
  • Do it for 3-5 times.

6. Neck Isometrics

  • Sit or stand with your back straight.
  • Place your hand on the side of your head and slowly push your head against your hand without letting it move.
  • Hold for 5-10 seconds, then switch to the other side.
  • Repeat 2-3 times on each side.

7. Chin Tucks

  • Sit or stand with your back straight.
  • Slowly tuck your chin towards your chest, creating a double chin.
  • Hold for 5-10 seconds, then release.
  • Repeat 10-15 times.

8. Towel Pull

  • For this, grab your towel.
  • Roll it and place it around your neck.
  • Hold each end of the towel with both your hands.
  • Slowly, move your head back and roll your head over the towel.
  • Next, immediately return to the original position.
  • Do this 10 times.

9. Resistance Presses

  • Stay in a neutral position at all times.
  • Place one hand on your forehead and the other on the back.
  • Apply pressure for 5 seconds and relax.
  • Do this 5 times.



Tips To Avoid Neck Pain

Tips to get ride from neck pain

Now you know all about the neck exercises to help you out. But the below tips can prove extremely beneficial too and ensure neck pain becomes a thing of the past. Take a look!

Use Proper Pillow For Neck Pain

If you constantly wake up with neck pain, a cervical pillow can be a game-changer. They are specialized pillows that are designed to support the natural curve of the neck. So, as you snooze, your cervical pillow maintains proper neck alignment. Its contoured shape also reduces any pressure on the neck, shoulders, and upper back, enhancing comfort and reducing stiffness.

That's not all. A cervical pillow is also beneficial for people suffering from pain, stiffness, or conditions like cervical spondylosis.

However, when choosing a cervical pillow, consider factors such as firmness, material, and your preferred sleeping position to ensure utmost comfort and relief.

Switch Your Sleep Position

Some sleeping positions can be the culprit. For example, as a stomach sleeper, you tend to twist your head to one side, which can cause pain and stiffness in the neck. But you can try the below-mentioned sleeping positions for relief from neck pain.

Side: Sleeping on your side can be great as it can maintain your spinal alignment. Here, you can also place a firm pillow between your knees to reduce any stress on hips and lower back.

Back: Even sleeping on the side is not for you, you can also try sleeping on your back to maintain alignment. Here, you can place a small pillow under the back of your knee to reduce any stress on the spine.

When it comes to switching sleep positions, it is not the easiest task. But with time, it will become more natural. And, if it is able to combat neck pain, it is something you must try.

Proper Posture

What's your posture like? Because a bad posture can be the cause of neck pain.

When you maintain a popper posture ensures the correct alignment of the body, preventing strain on muscles and joints. Sit or stand with your shoulders back and relaxed and keep your spine in a neutral position.

Always avoid slouching or hunching forward. This can lead to back and neck discomfort. And that's not something you want. Be mindful even when seated. Here, keep your feet flat on the ground and your knees at hip level.

Also, ensure that your computer monitor is at eye level to reduce strain on the neck. Regularly practicing good posture not only supports musculoskeletal health but also contributes to increased energy levels.

Take Breaks And Stretch

Make it a habit to take regular breaks for stretches, especially during prolonged periods of sitting or repetitive tasks. Regular breaks allow your muscles to relax and reduce the risk of stiffness and discomfort.

Perform the simple stretches for the neck as we have mentioned earlier to alleviate tension and improve flexibility. You can also include brief walks or standing stretches to promote circulation and prevent muscle fatigue.

Stay Hydrated

This tip may come as a surprise. But staying hydrated is crucial for overall health, including neck pain. Water is required to lubricate joints and support the spinal discs. This ensures proper spinal alignment. Dehydration can lead to muscle tightness and increased susceptibility to aches. So, drink at least eight glasses of water in a day.

 


The Final Word

A good night’s rest is everything. It helps you wake up every morning, ready to tackle the day with renewed zeal and enthusiasm. It also supports your overall being for a healthier you. That’s why you must always go for the best pillow for neck pain, such as the cervical pillow from The Sleep Company.

The SmartGrid cervical pillow supports the natural curvature of the neck while promoting proper alignment. It feels like you are laying your head on the cloud yet offers the support you need. It is hypoallergenic and comes with a breathable structure to keep you cool throughout the night.

Don’t let your neck pain interfere with your life. Invest in the right sleep products today!

Leave a comment

Please note, comments need to be approved before they are published.

People also Loves to Read this

How to Clean a Sofa at Home

How to Clean a Sofa at Home

Your sofa isn't just a piece of furniture but it's almost like your personal catch-up spot. The...

Read More
Signs Your Thyroid Might Be Disrupting Your Sleep

Signs Your Thyroid Might Be Disrupting Your Sleep

Did you know? 64% of Indians don't sleep enough. While chronic sleep deprivation has become a common...

Read More
Why Gomukhasana is a Must-Do Pose for Office Workers and Desk Jockeys

Why Gomukhasana is a Must-Do Pose for Office Workers and Desk Jockeys

From the outside, a desk job looks like a dream job. You spend your day sitting on...

Read More
Health Benefits of Paschimottanasana: From Flexibility to Stress Relief

Health Benefits of Paschimottanasana: From Flexibility to Stress Relief

Stress has become the norm today. Maybe it’s because of the digital era we live in or...

Read More
10 Exercises to Do While Sitting at a Desk in 2025

10 Exercises to Do While Sitting at a Desk in 2025

I have a desk, but I don't want to sit at it all day. - Richard Branson...

Read More
5 Benefits Of Dhanurasana For Male & Female

5 Benefits Of Dhanurasana For Male & Female

In today's mechanical era, where time has become sparse, yoga can offer that much-needed respite to give...

Read More
5 Signs You Need a Sleep Tracker

5 Signs You Need a Sleep Tracker

How many cups of coffee do you down as soon as you wake up? Or maybe tossing...

Read More
The Future of Sleep Trackers: Trends to Watch in Sleep Technology

The Future of Sleep Trackers: Trends to Watch in Sleep Technology

Once upon a time, tracking your sleep meant roughly calculating the hours spent in bed from when...

Read More
Top 10 New Year Gift Ideas For Married Couples

Top 10 New Year Gift Ideas For Married Couples

As the wedding season is on, this New Year will be filled with moments to enjoy love,...

Read More
Common Causes of Insomnia: Stress, Anxiety, and Other Triggers

Common Causes of Insomnia: Stress, Anxiety, and Other Triggers

Today, about 30% of the Indian population has insomnia. Now, a good night's rest is not only...

Read More
What Is A Normal Sleeping Heart Rate By Age?

What Is A Normal Sleeping Heart Rate By Age?

Your heart rate fluctuates during the day based on what you are doing. In fact, it is...

Read More
Top 10 Secret Santa Gift Ideas 2024

Top 10 Secret Santa Gift Ideas 2024

The Christmas season is finally here, and with it comes the eagerly anticipated Secret Santa! Whether at...

Read More
What Is A White Noise Process?

What Is A White Noise Process?

Does White Noise Help You Sleep Better? Does the steady hum of the air conditioner lull you...

Read More
Circadian Rhythm - Effects, Treatments & Symptoms

Circadian Rhythm - Effects, Treatments & Symptoms

Are you someone who craves a nap in the afternoon? Or perhaps you are a night owl...

Read More
How to Choose the Right Comforter for Your Bed: Size, Material, and Style

How to Choose the Right Comforter for Your Bed: Size, Material, and Style

Imagine going to bed. You have a fluffy mattress and pillows providing the necessary comfort. But what...

Read More
Maladaptive Daydreaming - Tests, Treatment & Symptoms

Maladaptive Daydreaming - Tests, Treatment & Symptoms

Losing yourself in an exciting daydream is quite common. Infact, our minds have a tendency to wander...

Read More
Beautiful Indian Homes Design Ideas 2025

Beautiful Indian Homes Design Ideas 2025

Indian architecture goes forth to depict the awe-inspiring complexity of history, tradition, and modernity across the diversity...

Read More
The SmartGRID Effect: A Look at Celebrity Comfort Secrets

The SmartGRID Effect: A Look at Celebrity Comfort Secrets

Peaceful sleep can easily become a luxury in the fast-paced world of entertainment, where demanding schedules and...

Read More
10 Last Minute Tips That Will Elevate Your Diwali Decor

10 Last Minute Tips That Will Elevate Your Diwali Decor

Lights, sweets, fireworks, action! Diwali aka the festival of lights is just around the corner. A time...

Read More
Coping with Fatigue and Sleepiness in Cancer Patients

Coping with Fatigue and Sleepiness in Cancer Patients

Fatigue and sleepiness are common side effects that cancer patients face during treatment. Infact, research suggests that...

Read More
How to Arrange Your Bedroom

How to Arrange Your Bedroom

If you are here, it means your bedroom is due a makeover. Our bedrooms are nothing less...

Read More
Upgrade Your Sleep This Diwali: Choosing the Best Mattress for Your Home

Upgrade Your Sleep This Diwali: Choosing the Best Mattress for Your Home

Diwali 2024 brings with it the promise of new beginnings, so why not take this opportunity to...

Read More
How to Improve Sleep Time While Working Remotely?

How to Improve Sleep Time While Working Remotely?

Are you wondering how can I increase my deep sleep hours or how can I increase my...

Read More
Minimalist Bedroom Design and Decor Ideas

Minimalist Bedroom Design and Decor Ideas

Did you know? The concept of minimalism started in the early 1960s! Now, in 2024, it is...

Read More
10 Health Benefits Of Bamboo Sheets

10 Health Benefits Of Bamboo Sheets

How many times have you really thought about your sheets when it comes to your sleep? While...

Read More
10 Hacks to Help Your Baby Sleep Through the Night

10 Hacks to Help Your Baby Sleep Through the Night

Are you struggling to help your baby sleep through the night? You are in the right place!...

Read More
The Science Behind AI Mattresses

The Science Behind AI Mattresses

AI is not just limited to GPT or your smartphone's virtual assistant. Infact, mattresses are also getting...

Read More
Bhramari Pranayama (Bee Breath) For Better Sleep

Bhramari Pranayama (Bee Breath) For Better Sleep

Bhramari Pranayama or Bee Breath is an ancient practice that dates back to almost the 15th century....

Read More
Viparita Karani Yoga Pose: Your Ultimate Guide to Relaxation and Rejuvenation

Viparita Karani Yoga Pose: Your Ultimate Guide to Relaxation and Rejuvenation

Viparita Karani is a yoga pose that's always by your side. Whether you are stressed after a...

Read More
Best Recliner Sofa Brand in India

Best Recliner Sofa Brand in India

That one furniture item that takes relaxation and comfort to a whole new level, has to be...

Read More
Gift Him on This Rakhi: Raksha Bandhan Gift For Brother

Gift Him on This Rakhi: Raksha Bandhan Gift For Brother

Raksha Bandhan is right around the corner! So, this year, make your Rakhi truly special by choosing...

Read More
What Is Hypersomnolence Disorder And How To Recover From It?

What Is Hypersomnolence Disorder And How To Recover From It?

Sleep is vital for our overall health. Yet, 55% of Indians aren't getting enough. Infact, we are...

Read More
Understanding the Sleep Pattern of Your Favorite Celebrities

Understanding the Sleep Pattern of Your Favorite Celebrities

We have all heard the saying, 'Early to bed, early to rise, makes a man healthy, wealthy,...

Read More
Rakhi Gift Ideas for Sisters Who Work Night Shifts

Rakhi Gift Ideas for Sisters Who Work Night Shifts

Rakhi or Raksha Bandhan is just around the corner! As a brother, it's time to get creative...

Read More
Decoding Athletes’ Sleep: The Paris Olympics 2024

Decoding Athletes’ Sleep: The Paris Olympics 2024

Paris Olympics 2024 has been the talk of the town, not just for being the biggest sporting...

Read More
30 Minutes Kapalbhati Benefits and Precautions

30 Minutes Kapalbhati Benefits and Precautions

Kapalbhati is an ancient yogic breathing technique that can declutter the mind and help you enjoy a...

Read More
Supta Baddha Konasana: The Ultimate Yoga Asana for Sound Sleep

Supta Baddha Konasana: The Ultimate Yoga Asana for Sound Sleep

Supta Baddha Konasana can be the perfect yoga asana for you if you struggle to fall asleep....

Read More
Ardha Matsyendrasana- How It Helps You Achieve Sound Sleep

Ardha Matsyendrasana- How It Helps You Achieve Sound Sleep

Ardha Matsyendrasana, or the 'Lord of Fishes' Pose, is one of the 12 foundational asanas of Hatha...

Read More
Bhujangasana (Cobra Pose): Benefits For Sleep and How To Do It

Bhujangasana (Cobra Pose): Benefits For Sleep and How To Do It

Bhujangasana (Cobra Pose) can be an ideal solution if you find it difficult to fall asleep each...

Read More
Benefits of Exercise and Healthy Eating For Sleep

Benefits of Exercise and Healthy Eating For Sleep

A well-balanced meal, a good night's rest, and regular physical activity are imperative for your overall well-being....

Read More
How to Make the Most out of Prime Day Sale

How to Make the Most out of Prime Day Sale

The Prime Day Sale is right around the corner, scheduled for the 20th and 21st of July...

Read More
Healthy Protein Breakfast Ideas For Better Sleep

Healthy Protein Breakfast Ideas For Better Sleep

Did you know that what you eat for your breakfast actually impacts your sleep? Now, if you...

Read More
Ombrophobia: The Fear of Rain

Ombrophobia: The Fear of Rain

Imagine, while most people enjoy the first rain showers of the season, some individuals may experience chills...

Read More
Somniphobia: Causes, Symptoms & Diagnosis

Somniphobia: Causes, Symptoms & Diagnosis

Understanding of Somniphobia After a long day, finding restful sleep is a priority for most people. However,...

Read More
11+ Cozy Bedtime Rituals to Enhance Your Rainy Night

11+ Cozy Bedtime Rituals to Enhance Your Rainy Night

The pitter-patter of the rain at night is almost like music lulling us to fall asleep. It's...

Read More
Rainy Night Reading List: Books to Drift off Peacefully

Rainy Night Reading List: Books to Drift off Peacefully

If you are a voracious reader, you already know how calming books can be. But if you...

Read More
The Importance Of A Good Kids Mattress For Healthy Growth

The Importance Of A Good Kids Mattress For Healthy Growth

The mattress is important regardless of your age. Do you agree? Imagine trying to sleep on a...

Read More
What Makes a Smartgrid Mattress Different from Traditional Mattresses?

What Makes a Smartgrid Mattress Different from Traditional Mattresses?

A wise man once said that if you want good sleep, you have to have a good...

Read More
Improving Quality of Life with a Senior Citizen Mattress

Improving Quality of Life with a Senior Citizen Mattress

Did you know? For most seniors, slumber feels like a distant friend. It is no longer as...

Read More
Seven Ways You Are Hurting Your Sleep This Summer

Seven Ways You Are Hurting Your Sleep This Summer

Summer is singing with joy, and the beaches are inviting you with dancing waves. - Debasish Mridha...

Read More