7 exercises that can relieve a sore neck. These exercises can reduce neck pain and relieve symptoms, as well as provide better neck function. If you have any questions regarding exercises or training, please contact us via Facebook or YouTube.
GOOD TIP: At the bottom of the article you will find a video called «9 Exercises for Acute Neck Pain». An excellent training program for those who suffer from stiff neck and stiff neck!
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Neck pain affects most people now and then - it is often due to stress, repetitive work without sufficient movement and exercise, which leads to tight muscles and reduced joint movement. Otherwise, you are encouraged to supplement these exercises with walking, cycling or swimming - as your neck and health allow. Feel free to search our search box for more good exercise guides we have posted before. We also recommend that you try these exercises for shoulders og deep neck muscles (adapted to those with previous neck injury).
Nice exercise for those who struggle with getting tired often between the shoulder blades and the neck. Slowly bend your head back until you feel it stretch between your lower neck and shoulder blades.
Hold the exercise for 3 times 60 seconds for maximum effect. Usually 2-3 times a day.
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2. Viparita Karani (Legs stretched out along the wall)
Viparita Karani is a yoga posture that gives the body a well-deserved rest while removing pressure from the neck and back. Relieving the neck muscles can cause the tensions to almost "melt away" and the muscle fibers to calm down.
When doing this exercise, use a yoga mat and a towel for increased hip stability. You find out for yourself how much stretch is right for you - experiment with the distance to the wall and the angle of the legs. Try to keep your legs straight as you let your shoulders and neck sink back toward the floor.
Gently pull your neck back and let your arms fall back with your palms up. Hold this position for 5-10 minutes while breathing calmly and controlled.
Did you know that stress neck is one of the most common causes of neck pain? You will find lots of good information in the link below if you really want to learn why you have a sore throat.
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Stretching the side of the neck
If you ever feel that your shoulders work more like ear warmer than shoulders - then this exercise is great for you. High shoulders are a problem for many with a very hectic everyday life and a lot of stress.
A: This is 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 trapezius. Hold the stretch for 30 seconds and repeat in 2-3 sets.
4. Back cover of shoulder blade
Sit or stand with your back straight and shoulders aligned with your hips. Then pull the shoulder blades together by pushing the elbows backwards behind the back. Hold the position for 5 seconds and then release.
Repeat the exercise 10 times. When doing this stretching exercise you should feel that it extends slightly between the shoulder blades and then perhaps most of all on the side where your muscles are tightest. The exercise can also be performed when driving or when stopping for a break.
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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.
6. Marjariasana Bitilasana (Cat camel exercise)
The cat-camel exercise is a nice and nice mobilization exercise that gives more movement to the entire spine. It stretches and gives more flexibility to the back, chest and neck. It is a fantastic exercise for those who need to loosen stiffness in the neck and back. Start standing on all fours, then lower your back slowly to the floor before slowly, but firmly pushing your back toward the ceiling. Repeat the exercise for 8-10 reps over 3-4 sets.
7. Back bend on therapy ball with outstretched arms
This exercise aims to help you reduce tension and stiffness between the shoulder blades and the neck. This is also a great form of training to reduce the incidence of neck pain in the future as well.
Starting Position: Bend forward slowly so that you hang over the ball - you should feel that it extends lightly in the chest and up to the neck.
Final Position: Raise your body calmly with your arms outstretched to the side. Hold the position for 10 seconds before settling down again. Repeat 5-10 times.
We really need to emphasize the importance of not stretching too hard when you first start with these exercises. Many people are of the misconception that "the harder, the better", but unfortunately this is not true. If you stretch too hard on an already irritated area, you risk aggravating it further rather than helping. So be careful and pay attention to yourself.
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VIDEO: 9 Exercises for Acute Neck Pain
Here are nine neck exercises for you who are plagued with stress and tense neck muscles in everyday life. These can be done daily and are suitable for everyone.
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Also try: - 5 Good Exercises for Sore Shoulders
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:
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 (Cold / cryotherapy)
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