Have you ever experienced stiff neck? That sudden flare up of pain when you move your head in one direction can be triggered by poor posture at home or at the office. Although the pain goes away eventually, the discomfort that comes with a stiff neck and the limited movement can hinder your productivity levels, including your movement. Fortunately, you can relieve stiff neck with some stretches and neck exercises just like the ones below.
- Head Drop. For this exercise, you need to tip your head backwards only until the point that is comfortable to you so that your chin will be pointing towards the ceiling. Hold this pose for a few counts then go back to your first position. Repeat this 10 to 12 times.
- Corner Stretch. Another neck exercise that you should do to alleviate stiff neck is the corner stretch. You will need to stand at least two feet from the corner with your forearms placed on each wall. Lean forward as much as you can without feeling any pain and hold it for a few seconds. You should feel a nice stretch on your chest and shoulders at this point. Go back to your first position.
- Rotation. This exercise will help loosen your neck muscles nicely while strengthening them. To do this, turn your head towards the left until your nose is in line with your left shoulder. Go back to your first position then repeat on the right.
- Chin Tuck. This is one of the most effective exercises for correcting your posture and preventing neck pain. What this exercise does is that it helps strengthen the muscles that are actually pulling your head back into alignment over your shoulders. What’s great about this exercise is that you can perform it while standing up or sitting down. You can even repeat it as often as you want to. When tucking your chin, make sure that your neck and shoulders are relaxed to give the muscles a nice good stretch.
- Side Bend. This exercise can be done either sitting or standing. Bend neck towards your left then bring your left hand over your head then gently pull down so that you will bring your left ear closer to your left shoulder. Hold this pose for a few seconds then release. Do the same steps with the other side.
- Back Burn. This workout is a bit challenging but it will help with your posture. To do this exercise, you need to stand with your back to a wall. The back of the head should be placed against the wall as well as your lower back, forearms, elbows, and the backs of your hands. Your feet should be about four feet away from the wall. While keeping your hands, fingers, forearms, back and head against the wall, slowly raise your hands upward to feel a burning sensation on your back. Go back to your first position and repeat.