A stiff neck can be uncomfortable, but simple neck workouts can provide relief. Gentle stretches like neck rotations, side bends, and shoulder shrugs help improve flexibility and reduce tension. Regular movement and maintaining good posture are key to preventing stiffness. Always listen to your body and avoid any painful movements.
If you're dealing with a stiff neck, gentle stretches and exercises can help relieve pain and improve mobility. Here are some simple neck workouts to try:
- How to do it:
Sit or stand up straight. Slowly tilt your head to one side, bringing your
ear towards your shoulder. Hold for 15-30 seconds, then switch sides.
2.
Chin Tucks
- How to do it:
Sit or stand with good posture. Gently tuck your chin toward your chest,
as if you’re trying to create a double chin. Hold for 5 seconds and repeat
10 times.
3.
Shoulder Rolls
- How to do it:
Sit or stand with your arms at your sides. Roll your shoulders forward in
a circular motion for 10 repetitions, then switch to rolling them
backward.
4.
Neck Rotation
- How to do it:
Sit or stand up straight. Slowly turn your head to one side until you feel
a stretch. Hold for 15-30 seconds, then switch sides.
5.
Upper Trapezius Stretch
- How to do it:
Sit up straight. Place one hand behind your back and tilt your head to the
opposite side, feeling a stretch in your shoulder and neck. Hold for 15-30
seconds, then switch sides.
6.
Scapular Squeeze
- How to do it:
Sit or stand up straight. Pull your shoulder blades back and down as if
trying to pinch them together. Hold for 5 seconds and repeat 10 times.
Tips:
- Warm Up:
Before stretching, gently warm up your neck by moving it side to side and
up and down.
- Breath:
Breathe deeply and relax your shoulders during each stretch.
- Avoid Pain:
Don’t push into pain; stretches should feel gentle.
If the stiffness persists or
worsens, consider consulting a healthcare professional for further evaluation.
