If you spend many hours working in front of a screen, or sitting in an office with bad posture, then you must feel some back discomfort. Furthermore, if in addition to that, you spend time lying on the sofa, or suffer from uncomfortable sleeping, then your neck, as well, will surely hurt. In fact, an important number of people suffer from neck pain, either punctual or chronic. The worst thing? In most cases it is simply due to stress accumulated by bad habits. Luckily, we bring you these 3 exercises that will help you get rid of neck pain.
Use A Tennis Ball To Relax Your Back
Lie on your back and roll a foam roller or tennis ball underneath your shoulder blades. Once in position, raise your hips and activate your abs to maintain it. However, It’s very important that your neck, back and hips form a straight line to avoid accidental injuries. Next, all you have to do is “go up and down” the roller / tennis ball, in order to flatten your back. If you find it difficult to maintain the “line”, put your hands behind your head for support. That way, you will release more tension from the upper back, which usually causes cervical pain.
Perform Hip Twists While Seated
You may wonder: What does the hip have to do with the neck? Well, a lot. In fact, when the muscles around the spine are loaded with tension, it is highly probable that this tension spreads to your cervical area. For this exercise, you will need a backless bench or stool and a foam roller. The only “thing” you need to position yourself correctly, is sit with your back straight and put your hands behind your head while elbows pointing outward. Once in position, you will have to rotate your upper body, and strain your legs on the roller to avoid moving the lower body. When you reach the “limit” by turning, lean out slightly for a few seconds and you will notice how your muscles relax instantly.
Don’t Forget Neck Stretches
This is one of the best exercises to get rid of neck pain, and also one of simplest. In addition, you will not need any ”material” besides your body. How is it done? Very easy. Loop your fingers behind your back as you “drop” the weight of your hands onto your lower back. Then, put your shoulders back and down as far as you can. And, once in position, you will only have to drop your head to the sides alternately. Holding the stretch for a few seconds will make the tension in your neck gradually disappear. If you want the best results, add a few neck circle spins.
Photos: Freepik, Giphy, NBC