Stiff neck and neck pain can be cured by doing relaxation exercises for neck pain and stiffness. Here are eight good examples.
Simple Relaxation Exercises For Neck Pain And Stiffness
NB! You should consult your physician or other health care professional before starting these or any other relaxation exercise for neck pain and stiffness to determine if it is right for your needs.
Visit Good Relaxation Videos for more relaxation exercises for stiff neck.
Assume a comfortable sitting position. Sit with your back straight in a cross-legged sitting position. Place the fingers of your hands at the back of your neck and gently massage your neck from the middle of your nape to the sides. Adjust the pressure to your desired level.
Next, start from the bottom of your neck going upwards. While gently massaging your neck, slightly move your chin upwards to achieve optimal relaxation in the muscles at the back of your neck.
Repeat the process until the desired relaxation level is achieved. Once the desired level of satisfaction is achieved, gently place your hand down and try moving your head downwards as far as you comfortably can so that the back muscles of neck can be stretched. When you’re done doing one of the best relaxation exercises for neck pain and stiffness, return to an upright sitting position.
Side neck stretch
Sit cross-legged on the floor. You may choose to sit on a chair but make sure that your chair is stable. Adjust your position to your comfort. Try sitting with your back and neck straight. Place your right hand overhead on your left ear or the side of your head, and slowly lean to the right. Apply gentle pressure with your right arm and maintain this position for 30 seconds. Repeat the same process on the other side.
Once you’re done with this relaxation exercise for neck pain and stiffness, gently release your head and slowly return to an upright sitting position.
Downward neck stretch
In an upright sitting position, place your hands at the back of your head with both palms meeting and your fingers intertwined. Slowly move your head downwards while maintaining a straight back. Make sure that your hips are firmly grounded onto your seat or onto the floor. With your hands, apply gentle pressure to your head, moving downwards. Remain in this position for 30 seconds. After the relaxation exercise, gently release your head and slowly return to an upright sitting position.
Upward neck stretch
While sitting comfortably on the floor or a stable chair, clasp your hands palm to palm with fingers intertwined in front of your face. Release your thumbs from being intertwined and place them thumb to thumb. Place your thumbs under your chin and move your head backwards. Maintain a straight back position. Apply gentle pressure with your thumbs to your chin and remain in that position for 30 seconds. Gently release your head, put down your hands and return to an upright sitting position.
This relaxation exercise for neck pain and stiffness is done in a standing or sitting position. Stand or sit straight with your feet apart. When standing, place your hands on both sides of your waist. While maintaining a straight position, in a rotating motion just like tracing a circle above your head, slowly rotate your head clockwise. Make sure you stand or sit straight. Slowly rotate your head for 30 seconds and repeat the same process counter-clockwise.
Back neck stretch
While maintaining an upright standing position with feet apart, place your hands on your back. Straighten your arms while holding the wrist of your other hand. Then, gently bend your head to the right. Try reaching your shoulders with your ears. Remain in this position for 30 seconds and repeat the process on the other side. Ending this relaxation exercise for neck pain and stiffness, is easy – just slowly release your hands and return to an upright standing position.
Heart wide open
This relaxation exercise needs a flat and stable surface for execution.
The first step is to sit seiza-style. This is a traditional way of Japanese sitting. You must kneel on the floor with your legs underneath your hips while your buttocks rest on your heels. Your ankles are turned outwards.
Straighten your back and lean backwards. Support your body with your palm flat on the floor. Adjust the distance of your palms backwards until you achieve a comfortable position. Straighten your arms and raise your chest as high as you can. Maximize the stretch by lowering your head. Stay in this position for 30 seconds. Slowly return to an upright seiza-style of sitting.
This is a classic yoga act that will further help your neck and shoulders relax. Lie with your back on the floor. Place your hands on your sides and place your heels flat on the floor with your legs slightly apart. Move your feet as near as you can to your waist, making sure that your feet are in parallel. Slowly lift your hips and clasp your hands together underneath. After 30 seconds, slowly lower your hips, release your hands, and lie on your back. Now, slowly raise your legs to meet your chest and hug your legs for about 30 seconds. After this, lie completely on your back and rest for a while.
After completing these relaxation exercises for neck pain and stiffness, you will feel complete relaxation on your neck and shoulders area. If the problem persists, you might as well consult a physician or a therapist.