Stretching of the neck

4 stretching exercises against stiff neck

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Stretching of the neck

4 stretching exercises against stiff neck


Are you bothered with stiff neck? Here are 4 stretching exercises that can help you fight the sore and stiff neck. Stretching can increase mobility and reduce muscle tension. These exercises are especially aimed at increasing mobility with the intention of providing better function, less pain and more energy in everyday life.

 

Stiff and sore neck can be really bothersome and can go beyond both work function and daily life. Most of us wait a bit long before we tackle the problem and then it has often developed into a stage where it requires extra effort to do something about - therefore we always recommend that you take symptoms and ailments in the neck, thoracic spine and shoulder it seriously and seek treatment, as well as begin with custom exercises to counteract the problem. Do not take your neck for granted. It does its best for you, but if it thinks you are treating it a little unfairly then you can be sure that it will speak out with both stiffness, pain and associated neck-related headaches. We therefore recommend that you also, in addition to these stretching exercises, try these shoulder exercises og these good measures if you struggle with neck pain and headaches.

 

Stretching the side of the neck

Lateral flexion

A: This is the starting position for this stretch.

B: Drop your head to the side and use your hand to get some extra stretch (if needed). You should feel that it extends on the opposite side of the neck and slightly down towards the top of the shoulder blade. This stretch is great for those who work long days in the office in static work positions, as one stretches especially well on upper trapeziusHold the stretch for 30 seconds and repeat in 2-3 sets.

 

2. Back bend of the neck and thoracic spine 

Sit with your knees under you and put your arms behind you. Then bend the upper back and neck backwards while pulling the shoulder blades together. You should then feel that it stretches between the shoulder blades and towards the transition of the neck. This is a very good exercise for you who are struggling with 'weariness' feeling within the shoulder blades and neck.

Oxygenation Exercise

Hold the exercise for 3 times 60 seconds for maximum effect. Usually 2-3 times a day.

 

3. Cat-cow stretch

Cat-cow stretch

This is a variation of the more familiar "cat-camel" exercise. This stretch is suitable for you who want to do some stretching in the workplace in front of the computer.

A: Put your hands on your knees in front of you. Then straighten your back and neck until you feel it stretch between your shoulder blades and against your neck. Hold on 20 sekunder.

B: Gently bend your neck and chest back forward until you feel it stretch. Start slowly and increase gradually. Hold the stretch in 20 sekunder and return to the first position again. Repeat 3-4 sets.

 

4. «Request»

Chest and neck stretching

Stand on your knees and let your body fall forward with outstretched arms. Rest your head against the ground and stretch your arms in front of you until you feel a slight stretch in the transition to the neck and upper back. Performs 3-4 sets of 30 seconds duration.

 

These are fine exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we also accept if you can do it every other day.

 

Tip: Foam roller for more chest movement

Foam roller can be a useful and good tool for mobilizing the joints and muscles in the thoracic spine - which in turn promotes better movement in a stiff and sore neck. Good tip for you who need to "dissolve" a bit. For maximum effect we recommend this foam roller (click here - opens in a new window).

How often should I do the exercises?

It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. Remember that exercise can lead to tenderness in the beginning, as you actually gradually break down damaged areas (damaged tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible.

 

Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just give it a go Contact us.

 

NEXT PAGE: - Pain in the neck? You should know this!

Ask us - absolutely free!

 

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now

 

Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

Try these exercises as well: - 6 Strength Exercises for Stronger Hips

Hip Training

 

Also read: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees

 


Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page, then we'll fix one discount coupon for you.

Cold Treatment

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Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions / images.

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