Do you suffer from neck discomfort? It’s generally accepted in an age of smartphones and computers. But it doesn’t need to be this way.
In the latest show “The Fix” with physical therapist Daniel Giordano, DPT, PTA, CSCS and Samuel Chan, DPT, ATC, CSCS of Bespoke Treatments, it’s time to do a deep, relaxing plunge into stretching our necks. These exercises are quick simple and easy to perform, and they are able to be performed virtually everywhere. If you’re eager to improve the posture that isn’t optimal, decrease tension and relieve discomfort, this is the sequence for you.
Yes, this short series of stretches is well worth your time. “These are my top five techniques to relieve neck pain or tension,” says Giordano. “If you follow these steps and do them consistently you will not only strengthen our postures, also relieve tension in the neck or cervical spine,” says Giordano.
Watch the video to see an illustration of all five exercises. Also, you can find complete descriptions in English of the exercises 2 through 4.
5 Neck Stretches to Help Relieve Pain
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Neck C.A.R.
That is Controlled Articular Rotations. Place your chin in a downward position and begin to rotate your head upwards and down in circles. This will help increase the flexibility that your neck spine can perform. Try five to eight times on each side, then switch to reverse. If you feel discomfort at any time then stop and continue to move through the pain-free movement. When you get better in your fitness, you’ll be able expand the range of movement.
This stretches two important muscles in your neck, the trap and the levator scapulae. It is a stretch that you can do sitting or standing. Keep the neck in an upright posture and repeat the pose on both sides.
The move will be similar to previous stretch, but with slight adjustments that focus on the movement range and more blood flowing to the region. Keep your shoulders back as you move and repeat on the other side.
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Kneeling T-Spine Stretch
The exercise is done using your knees. It will focus on neck mobility, particularly the rotation of the thoracic vertebrae. Repeat the exercise on each side. If you keep doing this consistently it will help to lessen tension in your neck region.
It’s time to take on poor posture, your friends. This stretch will help to improve the range of motion of the thoracic part of the back. Perform this stretch while lying on your back using an object to raise your forehead. Press your shoulders as you raise your hands off the ground. Keep your hands in the air for five seconds, then repeat. This will help improve your posture and reduce the tension in your cervical spine.
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