neck pain relief exercises at home

Neck Glide

Start with neck straight. Slowly slide your chin forward. Hold for 5 seconds and return to starting position. Do 10 times.

Neck Extension

Move your head backwards, facing upward, without arching your back. Hold for 5 sec. Back to start position. This is a wonderful work activity to avoid neck strain.

Neck Rotation

Begin by facing forward. Turn your head left slowly. Hold for 10 seconds, then reset. Then gently turn your head around. 10 second hold Back to start position. 10 reps

Lateral Extension

Begin by facing forward. Lean slightly to the left. Use your left hand to push on your neck muscles. Hold for 5 seconds, then reset. Slowly lean to the opposite side. Do ten reps.

Shoulder Shrugs

Start by looking straight ahead. Slowly raise both shoulders up. Hold for 5 seconds, then return to starting position. Do 10 repetitions. This is a good exercise to do during work,

Tilted Forward Flexion

Start by looking straight ahead. Slowly lower your chin toward your chest. Hold for 5 seconds, then return to starting position. Do 10 repetitions. 

Deep Stretching

Sitting with good posture, let your head fall towards your shoulder. You can apply pressure with your hand as shown. You may also hold your chair with the opposite hand. Hold 30 seconds

Resistance Presses

Always keep your head neutral. For 5 seconds, press the following locations on your head, then release them. Place hand on flexed forehead. Hand behind the head for extension

Towel Pull

Wrap a towel around your neck and grip the ends. Slowly roll your head over the cloth. Extend head back gently on towel to support cervical spine. Rep 10x.

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