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4 Simple and Easy Exercises to Relieve Neck Pain

Neck pain is acute; preferable to go to the specialist before making any strange movement that may further damage the area.

The cervical region is one of the sites that suffer the most from our routine and stress. Also, sitting for long hours in front of a desk, lifting weights, or sleep poorly can cause neck pain.

Therefore, in this article, we tell you what the main exercises to reduce

Which Exercises Relieve Neck Pain?

Incorrect postures and emotional stress are the leading causes of tension in the cervical area. When this happens, bones, muscles, tendons, and nerves become unbalanced, causing pain and immobility.

The more complicated the case is, the body compensates for structural instability by involving more and more muscles, bones, or tendons.

Therefore, the pain begins in the neck but can continue to the shoulders, shoulder blades, back, etc.

With the following exercises, you can stretch the cervical area and avoid or reduce neck pain.

1. Lotus Position with Rotations

Lotus Position with Rotations

  • It can be an exercise with many benefits because, in addition to reducing neck pain, it allows us to relax and calm down.
  • Therefore, it is ideal for after a stressful day. First, sit on the floor, on a mat, or on the bed (any soft surface is welcome).
  • Next, cross your legs and rest your hands on your thighs. The back and head have to be straight.
  • Then hold the pose for 5 minutes, with your eyes closed and breathing slowly.
  • Next, begin with the rotational movements of the neck. First to the right, then to the left (as if you said no).
  • Then up and down (as if to say yes). Make circular rotations clockwise and vice versa. Then, throw your head back.
  • Finally, each movement must perform ten times

2. Stretches



    • One of the most effective ways to reduce neck pain is to stretch the affected area (and the surrounding regions).
    • Although it recommends that they practice with a specialist when we can no longer bear contractures.
    • We can also practice them at home, always with great care.
    • Do not forget that cervical is a very delicate area. Again, start the exercise with the lotus position.
    • Then turn your chin to the right and slightly lower your chin.
    • Support the head with your right hand, exerting some pressure backward and then downwards.
    • Then return to the starting position and repeat for the left side.
    • Then move your head, as if you want the right ear to touch the shoulder. Press down with your right hand.
    • Repeat on the other side. Lastly, bring your head down (your chin as close to your chest as possible).
  • Interlock the fingers of your hands and place them behind your head. Apply slight downward pressure. Thirty seconds per exercise is enough every day.

3. Yoga to Stretch Neck

Yoga to Stretch Neck


  • This exercise intends for people who have some flexibility or have already practiced yoga in the past.
  • For this reason, do it only if you think it can help you, without straining and according to your physical condition.
  • First, lie on your back on a mat with your legs stretched out and your arms at your sides. Relax while breathing gently through your nose.
  • Then raise your legs to make a right angle to the floor.
  • Then bring your legs back, so they pass the headline.
  • The idea is that you touch the ground with the balls of your feet or the instep.
  • The arms are well stretched. Thus, you will feel a slight pressure on the cervicals.
  • Then hold for a moment and slowly return to your usual position.

4. Shoulder Exercises

Shoulder Exercises


  • When your neck has been under a lot of pressure and aching for a long time, you may also feel contractures in your shoulders and blades.
  • You can relieve tension by doing specific exercises in this area.
  • First, with your back straight, raise and lower your shoulders until they touch your ears (or are as close as possible).
  • Then do back and forth rotations with your arms.
  • Finally, repeat each exercise 10 times. Tips to relieve neck pain
  • In addition to putting this series of exercises into practice, you can reduce or avoid contractures by following these recommendations:

Take a Hot Shower

  1. Allow the warm (or higher temperature) water to fall on the affected area for a few minutes.
  2. Don’t hang your head during the process. In the meantime, you can also do some slight rotations or movements to the sides.

Use a Pad

  1. It can be an excellent ally for when we feel very contracted. Heating or electric pads stimulate circulation in the neck.
  2. However, please don’t use them for more than 15 minutes.

Change Your Pillow

  1. Sleep properly reduces neck pain significantly. In this sense, perhaps the pillow you use is too high or low.
  2. Therefore, try to adopt a lateral position to avoid that the cervicals suffer during rest.

Change Your Posture

  1. If you’re at your computer all day at work, try getting up from your seat and taking a few walks now and then.
  2. You can also do absolute relaxation and stretching exercises while sitting.


Also, consider having a suitable seat that supports your neck well and maintaining a comfortable posture while using the keyboard or mouse.

Finally, we must warn that, despite all your attempts, neck pain persists, you should consult your doctor to identify the problem.

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