Have you been sitting at a desk looking at a computer screen for days on end? Or are you often looking down at your phone? Do you sit hunched over a device or laptop? If the answer is yes to any of these questions, you are very likely experiencing neck pain. The neck holds an enormous amount of tension from the amount of time we spend in positions like this.
Neck pain can range from stiffness to severe pain, and can spread to the shoulders, upper arms or back. Neck tension can cause severe headaches and a tingling or numb sensation in the arms.
In our technology-dependent culture, we are often required to sit for long hours working at a computer. We are constantly looking down at phones or other devices, or slouched over. Because of this, a huge percentage of the population suffer from neck pain. If you are one of the many people who live with daily neck pain, these five neck stretches can help. Be sure to do them slowly and gently, ensuring you don’t stretch to a point of discomfort.
The long nod
Slowly nod your head all the way up toward the ceiling, then all the way down toward the chest. Repeat this 10 times.
Ticking clock
Rest your hands on the small of your lower back and pull your shoulders down and back. Slowly drop your ear toward your right shoulder, then hold for a couple of breaths. Switch sides, then repeat.
Neck circles
Make slow circles with your head, going around to the right three times. Repeat to the left, slowly circling three times.
Head drop
Stand tall and place your hands on the base of your neck with your elbows pointed out to the sides. Breathe in and then exhale as you drop your chin downward to your chest, slowly pulling your elbows down to the floor and allowing their weight to deepen the stretch.
Neck retraction
With your chin tucked down slightly, but looking straight ahead, move your head slowly backward until it is aligned with your shoulders. Breathe in and out, then return to the starting position. Repeat 5-10 times.
Get a consultation for neck pain
If you have chronic neck pain, a consultation at Long Island Spine Specialists can help to determine the exact cause and to arrange a specific treatment plan to give you long-lasting relief.
As leading spine specialists and surgeons, we aim to get to the root of your pain and see you through the process of resolving it. Your journey to a pain-free neck begins with a consultation, where you will find caring, engaged doctors with expertise, understanding and effective solutions.
