Many of those who suffer from chronic neck pain understand how debilitating it can be to everyday life and routine. There are many different causes of neck pain, including poor posture, overuse of the neck muscles, trauma, or injury.
Unfortunately, these causes can result in headaches or migraines, numbness, muscle spasms, muscle strains, and limit the neck from movement and activity.
Luckily, there are techniques and methods you can do at home to help. Here are six simple stretches to help relieve chronic neck pain:
1. Bridge Stretch
To perform this stretch, lie down with your knees bent. Place the hands on both sides of the hips, gently lifting the hips as high as they can go comfortably. Depending on how high the hips are lifted, you will feel a stretch in the neck area. Hold for 30 seconds, then ease back into the starting position.
2. Seated Heart Opener Stretch
This stretch can assist in the back and neck area by relieving any pressure in the chest. To perform this stretch, you must be on the floor with the heels under the buttocks. After placing the palms of your hands on the floor behind you, gently arch the back and stretch your neck upward. Hold for 30 seconds, and gently lower your head to feel a significant stretch in the back and neck area.
3. Grounded Tipover Tuck Stretch
The grounded tipover tuck stretch can help to decrease drowsiness and headaches. By placing the forehead on the floor, in a front fetal position, relax and breathe deeply. Stretch your arms behind the back while clasping your hands together. Inhale and exhale for 10 seconds. Remember to avoid overstretching.
4. Behind the Back Stretch
In order to perform this stretch, the body must be standing tall and straight. This is a helpful stretch for the neck as well as the entire back. While holding the left wrist with the right hand, carefully pull the left arm downward. In this position, try to lower the right ear to the right shoulder and hold for 30 seconds. Repeat on the other side.
5. Seated Clasp Stretch
The seated clasp stretch helps the spinal cord area and is good for those who sit for a long time. This must be performed in a sitting position. While crossing the legs, lace the fingers and clasp the hands on the back of the head. Carefully tilt the head forward for 30 seconds until you feel a stretch in the neck.
6. Seated Release Stretch
Be careful not to apply too much pressure with this stretch. This will assist in loosening the neck and shoulder muscles. While in a sitting position, hold the crown of the head with your left hand. Gently tilt the head toward the left shoulder, hold for 5 seconds, and repeat for the other side.
To learn more about how to relieve neck pain or other services provided in Miami, Pembroke Pines, Homestead, Hialeah, Hollywood, Miramar, Coral Gables, or any surrounding area in South Florida, call Affiliated Healthcare Centers at (305) 614-2895.