Exercises to relieve neck pain

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Somatic Movement

Exercises to relieve neck pain

5 min

Entry-level

Low

Exercises to relieve neck pain, the body area that receives solid forces and intense pressure. For instance, sedentary life, working in front of the computer, and emotional stress cause neck pain. Taking care of this area is essential, in order to relief migraines, feel great and support decision-making.

Benefits

Everyday relief
Muscular relaxation
Spine re-alignment
Release of back muscles
Spine flexibility
Releaf of emotional stress
Better mood
More focus

Step-by-Step Guide

More Somatic Movement

First exercise

Neck mobilization movements to relieve neck pain

Inhale, move the head as far back and then exhale as far forward, sending the chin toward the chest.
Repeat five times.
Start with your head straight to the axis -inhale, exhale, look at your right shoulder-twisting the neck, inhale to starting position, exhale towards your left shoulder-twisting the neck.
Repeat five times on each side.
Inhale head straight, exhale, sending the ear towards the shoulder.
Repeat five times on each side.
Complete rotations of the head. Inhale to the back, exhaling coming forward.
Perform five times clockwise and five times anti-clock-wise.

2

Second Exercise

Cat-cow exercise to relieve neck pain

Start on all fours. Place your wrists under your shoulders and your knees under your hips. Place your knees hip-width apart and your hands shoulder-width apart. Centre your head in a neutral position.
Begin by moving into Cow Pose: Inhale as you drop your belly. Lift your chin and chest, gaze up toward the ceiling, draw your shoulders away from your ears, and send your shoulder blades towards your spine.
Next, move into Cat Pose: As you exhale, draw your belly around your back toward the ceiling. The pose should look like a cat stretching its back.
Release the head toward the floor, but don’t force your chin to your chest.
Inhale, come back into Cow Pose, exhale return to Cat Pose.

Repeat 7 times

3

Third Exercise

Knee to chest to relieve neck pain

Lie on your back on the floor.
Start by bringing the right knee close to the chest.
Inhaling, Grab your knee with your hands.
Exhaling, bring your head towards your knee, raising the neck and the shoulder blades from the floor. If you want to intensify the stretching, get your nose to your knee.
Inhale, return upper back and head to the floor, exhale and release the right knee.

Repeat 4 times, and then change to the left knee.

4

Fourth Exercise

Dorsal & Gluteal Stretching

This movement is done like the previous one, but performed with both legs at the same time. This exercise is the most efficient of the five practices to relieve neck pain. First, inhale both legs simultaneously towards your chest and pull your head towards the knees; finally, with exhalation, release the legs. You either release your legs stretched out or kept them bent on the floor.

Repeat 4 times.

5

Fifth Exercise

Child’s pose

Kneel on the floor. Touch your big toes together and sit on your heels. Exhale and slowly bring your torso down to the floor between your thighs. Then let your head touch the floor.

You can place your arms forward, up in front or back near your torso. Let your forehead rest on the floor, releasing all the tension from the day. ( if it is impossible to reach the floor, you can place a or more pillow in between)

Stay here for 1 minute

To release the asana, inhale and come up slowly, vertebrae by vertebrae.

Safety Guidelines

If you have acute neck problems, consult a doctor before doing this flow.
If you have knee pain/issues, place a pillow under your knees to perform the cat-cow exercise in sitting position.
If you have knee pain/issues, keep your knees at 90 degrees in child’s pose or relax on one side in fetal position.