neck and spinal pain

What A Pain In The Neck!

Categories: Back Pain / Exercises

Ever woken up feeling like your neck is so stiff that it’s actually immobile? Many people have and contribute that to “sleeping the wrong way”, poor posture, or maybe a pinched nerve. Although neck pain can be a sign of something more serious like a cervical spine disorder or a herniated disk, it is very likely that you can ease the pain on your own. Here is a list of some simple exercises that can loosen you up!


5 Easy Exercises to Get Rid of A Stiff Neck


1. Static Back:
Lie down on the floor. Put your legs up on a chair, or an ottoman, with your knees bent at ninety degrees. Place your arms at shoulder level with your palms up. Stay in this position until your back settles into the floor. This position will allow the muscles in your neck and back to release. Stay on the floor for about fifteen minutes.


2. Static Extension Position:
Get down on all fours with your wrists under your shoulders and your knees under your hips. Walk your hands out about six inches in front of you. Shift your body forward so your shoulders are right above your wrists. Your hips should be slightly in front of your knees. Lock your elbows out straight and let your shoulder blades collapse. Arch your back slightly and relax your stomach. Let your head hang, allowing your neck muscles to release. Hold this position for two minutes without letting your elbows bend.


3. Chin Nod Exercise:
Lie down with a pillow under your head and bend your knees. Nod your head toward your chest very slowly until you feel your muscles harden. Hold for a few seconds and then relax. Repeat as needed.


4. Side Bend Exercise:
Stand up with your shoulders down and relaxed. Slowly tilt your head from side to side while facing forward. Repeat as needed.


5. Behind The Back Neck Stretch:
Stand with your feet hip distance apart with your arms at your sides. Reach both hands behind your backside and hold onto your left wrist with your right hand. Using your right hand gently straighten your left arm and slightly pull it away from you. Slowly lower your right ear towards your shoulder. Hold this for thirty seconds and then switch sides.


Woman with muscle injury holding neck

In addition to these “pain in the neck” exercises, you can also use a warm compress on the hurt area.

If pain persists, pay a visit to Central Orthopedic to ensure your condition isn’t something more serious!