How To Relax Your Neck
Surely you've had this experience before: waking up with a stiff neck and feeling more strained as the day goes on. There are many factors that can cause this unpleasant neck pain, such as a sedentary job, sleeping in a bad position or even air conditioning. Sometimes the strain is so intense it can even cause dizziness or fainting. That's why we're presenting this OneHowTo on how to relax your neck through a series of simple exercises you can do at home or at work.
Undoubtedly, the first step is to massage the area, either by yourself or with the help of another person. To properly massage the area by yourself, put your elbows on a table, hold your head in one hand and use the other to knead the sides and back of your neck. Help the muscles to relax by applying pressure on the neck, until the beginning of where your back begins. For the massage you can use an anti-inflammatory ointment.
Neck movements will also help you relax your neck. Sitting or standing, with arms relaxed, look to your left and right, then to the ceiling and the floor. You can do some 8 to 10 repetitions on each side, always resting in the centre, looking straight ahead. It may help to face a stationary object (a clock, a picture, etc.) and use it as a reference point. Do the movements slowly.
In this article you'll learn about other neck stretches.
An alternative exercise is called the neck rotation. Bow your head back, slowly rotate it clockwise and down. Move it to the left, up and back, as if you were tracing a 0 with your head. Remember to make the same number of repetitions in each direction.
Put your right hand over your left ear, with your arm hanging overhead. The left arm remains completely relaxed. Push your head to the right, leaving as big a gap as possible between your left shoulder and ear. Then repeat on the other side.
Let's finish with a shoulder exercise. Seated in a comfortable chair with back support, your feet flat on the floor --without crossing your legs-- and arms relaxed on your thighs, raise your shoulders as much as you can, as if you were raising them in a gesture to show indifference. Hold your shoulders up for two seconds up and then slowly lower them back down.
You can also move them back and forth or in circles. Always remember to keep your arms relaxed. About 8 to 10 repetitions of each exercise are sufficient.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
If you want to read similar articles to How To Relax Your Neck, we recommend you visit our Diseases & secondary effects category.
- Try to do the exercises when standing or sitting, as the neck muscles are supporting more weight.
- Try to do some breathing exercises at the same time for greater relaxation
- Some yoga postures will help to relax the neck muscles
- Do the exercises slowly and carefully. Remember that the neck is very sensitive.
- If the pain continues for days or becomes chronic, do not hesitate to go to a doctor or physiotherapist