Neck pain and stiff neck may be due to weak muscles or changes in the cervical spine. It doesn’t only affect the neck but also the shoulders and back. Let’s take a look at the main reasons people suffer from stiff neck and pain in the neck:
- Injuries and accidents
- Poor posture
- Stress
- Weak immune system
- Poor circulation
Lack of mobility of the thoracic spine leads to neck pain and tension. This is often what happens when we work at our desk all day, limiting spine mobility.
If you have a stiff neck or neck pain, you can try these exercises:
1. Basic Foam Roller Exercise
To do this exercise, you need to first lie on your back and then along your shoulder blades, place the foam roller. Gently raise your hips and place your hands behind your neck. Be sure to keep your abs and glutes activated while you keep your neck, back and hips aligned. Roll the foam roller back and forth, as you mobilize your spine.
2. Standing AWTUVI
You might be curious about what this exercise is all about. Basically, you will be forming these letters using your arms. Start with the “A” position, so stand with your back straight against the wall. Raise your arms to the side to form a letter “A.” Make sure to pull your shoulder blades back and press them against the wall, along with your wrists and elbows.
Then bend your elbow upwards to chest level to form “W.” After this, stretch both arms sideways to chest level to form a “T.” Then form a “U” by bending your elbows 90 degrees to shoulder level. Straighten them as you raise your arms to form a “V” over your head. Finally, straighten your arms above your head to form “I.”
3. Sitting T-Spine Rotation
To do this exercise, you need to sit straight on a chair. Place your hands behind your head with elbows pointing outward. Then turn your head, neck, shoulder to one side. And slowly raise your body to the same direction. Return to center. Repeat with the other side.
4. Quadruped T-Spine Rotation
Unlike the previous exercise we mentioned, this one will require you to get on all fours. Your hands should be shoulder-distance apart and elbows slightly bent. Your body needs to be parallel to the floor and your knees hip-distance apart. Place one hand at the back of your head then face your body to one side. Bend your elbows lower and repeat. Then change sides.
5. Seated Neck Stretch
If you want a workout for your neck that you can easily do whether you’re at the office or at home, this one’s for you.
Sit on the floor with your back straight. Place your hands over your knee in a relaxed position. Then take a deep breath as you slowly face to the left. Hold for 3-4 seconds and exhale as you return to center. Then inhale as you turn to the right side. Again hold for 3-4 seconds and exhale. Repeat this sequence 5-10x per side. Then you can switch to front and back movement of the head and neck.
If you spend many hours sitting throughout the day, neck pain will occur at some point. Try these exercises to relieve any stiffness or pain in your neck and upper back. The great thing about these exercises is you can do them in the office, at home or even at American Family Fitness if you have a membership there.
Check out more stretching exercises to relieve stiff neck here: