Neck Pain Exercise ( Best Way To Reduce Neck Ache )

The exercises that are mentioned below are simple and easy to do, which will help you to get rid of neck pain that is caused due to bad posture. You need to perform these exercises in a sequence, which will alleviate the neck pain by repositioning the head and load-bearing joints (shoulders, hips, knees, and ankles).

1. Static Back

• Lie on the floor on your back and keep your legs on a chair.
• Both your knees and hips should be at 90 degrees.
• Keep your hands on the floor at 45 degrees from your body and keep your palms on the floor facing the ceiling.
• Stay in this position for 5 to 10 minutes.

Static Extension Position
This challenging exercise will give you relief from neck pain by working on your shoulders, wrists and forearms.

• Hold your body up with the help of your knees and wrists. Your body should be parallel to the floor and the wrists under the shoulder and knees under your hips.
• Walk your hand forward about six inches and move your body forward so that your hips will move six inches in front of your knees.
• Keep your elbows straight and collapse your shoulder blades.
• Allow your head to be in hanging position.
• Relax your stomach and take a position of the lower back so that it can make an arch.
• Be in this position for 2 minutes by keeping your elbows straight.

Static Wall
This exercise will relieve the neck pain by relaxing the muscles of your neck and upper back. Your tailbone should lie flat on the floor.

• Lie on the floor and rest your legs straight against a wall.
• Your feet to be placed hip width apart on the wall.
• Tighten your thighs and pull back your toes.
• Hold this position for 3 minutes.

Sitting on the Floor
This simple exercise will work by activating the muscles of your shoulder and upper back. This exercise will help you to get rid of neck pain by keeping the spine and shoulder in the proper place.

• Sit on the floor by resting your back against the wall. Your feet should be hip-width apart.
• Rest your hands on your lap.
• Your head should touch the wall.
• Tighten your thighs and pull your toes back.
• Hold this position for 3 minutes.

Frog
This exercise works on the neck pain by releasing the muscles of the groin and inner thigh.

• Lie on the floor on your back, feet together and knees wide apart.
• Keep your palms on the floor at 45degrees to your body.
• Be in this position for 2 minutes and breathe while being in this position.

Other Exercises to Get Rid of Neck Pain

There are two more simple exercises, such as gentle range-of-motion exercises and isometric exercises that you can perform to get rid of neck pain.

Range-of-Motion Exercises
Range-of-motion exercises work by stretching the neck muscles.

• Sit erect on the floor and slowly move your head to the right as much as possible.
• Hold for a minute and then return to the initial position.
• Repeat the same movement for the left and return to the initial position.
• Move your head down towards the chin and chest, and hold for some time.
• Return to the initial position and then tilt your head to the left shoulder.
• Return to the initial position and repeat the same for the right shoulder.

Isometric Exercises
Isometric exercises are performed against resistance.

• Sit erect on the floor and press your forehead with your palm. Here your palm should resist the motion.
• Keep your right hand on the right side of your head and press your head against your hand. Your hand should resist your head’s motion. Repeat the same process for the left side.
• Keep both of your hands on the back of your head and press your head against your hands. Your hands should resist your head’s movement.
• Press the right side of your face with your right hand and then press the left side of your face with your left hand. Your hand should resist the turning motion of the face.