How to Get Rid of Neck Pains
The elimination of neck pain poses a great challenge to many. Neck pains are a result of factors such as heavy lifting and bad postures to those who work long hours on computers. Not all exercises are safe for getting rid of neck pain, but there are some that are ideal for the same.
The first exercise towards easing neck pain is the neck rotations. In this method, you are required to stand with your feet apart at a hips width. Pushing back your shoulders back, stand up straight. Lean your head to the right side as you hold it there for 10 seconds. As your head rolls forward, let your chin encroach your collar bone. Keep your head in that position for 10 seconds and feel the pull on the back of your neck. Stretch your head to the left side, ear towards your left shoulder and you will have finished the stretch. After holding your head in that position for 10 seconds, you should repeat the whole rotation for 5-10 times.
Another stretching exercise that can eliminate neck pain is the cat cow asana. Here, you should start in a tabletop position on your hands and knees. In the cat part, you need to bend your back the same way a stretching cat does. As you lay your stomach towards the ground, you reverse the arch in your back. As you arch down, you should lift your chin to the ceiling. Take some seconds in the cat cow stretch to breathe deeply and then repeat the whole process 10 times.
The isometric neck stretch has two roles which include building strength to your neck muscles and strengthening your neck muscles. While in a firm standing position, start by placing your right-hand palm against the right side of your head. Having pressed your head into your palm for 3 seconds, then switch to your left side of the head with your left hand palm. After finishing the process, repeat it again with your forehead pressing into both palms.
Back burner stretch is ideal for relieving pain in all your upper muscles. With your back against the wall, ensure your lower back also is against it. Stick out your arms in a T position ensuring the backs of the arms and wrists are touching the wall. Move your arms slowly up and down the wall like wings and complete the exercise five times then repeat if often throughout the day.
Foam rolling is another way of relieving back pain whereby you sit on the ground with the foam roller on behind you. Letting your arms fall to the side, gently lean onto the foam roller. Along your spine, lean on the foam roller for 30n seconds.