I am starting a new series of posts on neck pain, how to release tension in neck muscles, increase neck flexibility & strengthen neck muscles.

With most of us working on our computers and looking down at the mobile phones, it’s not surprising that more and more of us keep suffering from stiff neck and pain.

In this 1st post, I will be covering four gentle stretches for stiff neck.

Our poor posture habits cause weakening of the neck muscles over time. Some common examples are:

(i) Staring down at our computers monitor all day can result in to the muscles around the neck joints get tired and overstretched.

(ii) Staring down at our mobile phones or driving for long periods of time also harm the neck muscles.

Doing all such activities repeatedly day after day can displace our neck joints.

As your neck muscles weaken over time, one day you will find that when try to turn your head, the neck joints do not function smoothly. This happens because the joint while moving, either is pulling a neck muscle or trouncing the nerve irregularly, or it can be both.

Then you will experience neck pain. To protect you, your will respond and produce a spasm. You body will clench, making you feel like you can’t even move your neck. And you will wonder when and how you have injured your neck.

How To Prevent Neck Pain – Stretches & Remedies?

(i) When you are working on your computer, remember to sit up straight adjusting the computer monitor at eye level, avoid/reduce twisting of your head to the sides or tilting your head down.

(ii) When you are using your smart phone or driving, make sure that you take frequent breaks so as to avoid bending your neck forward for longer periods of time.

How To Prevent & Get Relief From Stiff Neck?

The best way out is to avoid neck pain is proper stretching exercises.

Here are some recommended stretches to prevent Stiff Neck:

# 1

Forward and Backward Tilt

You can do this stretch in standing or seating. Keep the movements smooth & slow.

Start Position

Keep your back straight and the head squarely over your shoulders. This is your starting position.

Movement

(i) Lower your chin gently toward your chest and hold it there for 10 to 30 seconds. Relax, and slowly raise your head back to the start position.

(ii) While raising your chin up toward the ceiling, allow the base of your skull move toward your back. Hold for 5 to 10 seconds, and then return to the start position.

(iii) Repeat the drill several times. Do it every day.

 # 2

Neck Side Tilts

This stretch can be done best while standing.

Start Position

Stand straight, upright with your arms down by your sides & the feet hip-width distance apart. This is your starting position.

Movement

(i) Slowly tilt your head toward your left shoulder as if you are trying to touch your ear with the shoulder. Make sure not to raise your shoulder. Stop when you feel the stretch.

(ii) Hold the stretch for 5 to10 seconds, then return to the starting position.

(iii) Perform the same movement on your left side. This completes one rep.

(iv) Repeat the reps as much as you can up to 10 times.

# 3

Neck Side Rotation

You can do this stretch in standing or seating position.

Start Position

Keep your back straight upright and the head squarely over your shoulders. This is your starting position.

(i) Turn your head gently to the left side until you feel a stretch in the side of your neck.

(ii) Hold the stretch for 10 to 30 seconds, and then slowly go back to the starting position.

(iii) Perform the same movement on your left side. This completes one rep.

(iv) Repeat up to 10 sets.

# 4

Shoulder Rolls

This can be done best while standing up.

Start Position

Keep your back straight upright and the head squarely over your shoulders. This is your starting position.

Movement

(i) Slowly raise your shoulders straight up and move them in a circle going forward. Do it 5 to 10 times. Return to the starting position

(ii) Now perform the same movement going backward for equal number of times.

Watch this video to learn how to the neck stretches perfectly:

About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer & Nutrition Health Coach. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”