For anyone who feels tension and stiffness in their neck: These exercises will provide quick relief

Neck tension and stiffness are incredibly common, especially with our increased screen time. Here are some gentle exercises that can provide quick relief:  

1. Neck Rolls (Gentle):

• How to:
  • Sit or stand with your back straight and shoulders relaxed.  
  • Slowly drop your chin to your chest.
  • Gently roll your head to the right, bringing your right ear towards your right shoulder.
  • Continue rolling your head back, then to the left, bringing your left ear towards your left shoulder.
  • Complete a full circle, then reverse the direction.
  • Important: Do these rolls very slowly and gently. Avoid any sharp or painful movements.
  • Repeat 5 times in each direction.

2. Neck Tilts (Side-to-Side):

• How to:
  • Sit or stand with your back straight and shoulders relaxed.
  • Slowly tilt your head to the right, bringing your right ear towards your right shoulder.  
  • Hold for a few seconds, feeling a gentle stretch on the left side of your neck.  
  • Return to the center.
  • Repeat on the left side.
  • Repeat 10 times on each side.

3. Neck Stretches (Forward and Back):

• How to:
  • Sit or stand with your back straight and shoulders relaxed.
  • Slowly drop your chin to your chest, feeling a stretch in the back of your neck.  
  • Hold for a few seconds.
  • Return to the center.
  • Slowly tilt your head back, looking up towards the ceiling, feeling a stretch in the front of your neck.
  • Hold for a few seconds.
  • Return to the center.
  • Repeat 10 times.

4. Shoulder Blade Squeeze:

• How to:
  • Sit or stand with your back straight and shoulders relaxed.
  • Gently squeeze your shoulder blades together, as if you’re trying to hold a pencil between them.
  • Hold for a few seconds.  
  • Release.
  • Repeat 10 times.
  • This exercise helps with posture, which greatly contributes to neck tension.

5. Chin Tuck:

• How to:
  • Sit or stand with your back straight.
  • Without tilting your head, gently pull your chin back, creating a “double chin” effect.
  • This helps straighten out the neck.
  • Hold for a few seconds.
  • Release.
  • Repeat 10 times.

Important Considerations:

• Gentle Movements: All of these exercises should be performed slowly and gently. Avoid any movements that cause sharp pain.
• Breathing: Remember to breathe deeply and evenly throughout the exercises.
• Regularity: For best results, perform these exercises regularly, even when you’re not experiencing neck tension.
• Posture: Pay attention to your posture throughout the day. Good posture can help prevent neck tension.  
• Heat/Cold: Applying a warm compress or taking a warm shower can help relax tense neck muscles. An ice pack can help reduce inflammation.  
• Professional Help: If your neck pain is severe or persistent, consult a doctor or physical therapist. They can help identify the cause of your pain and recommend appropriate treatment.