Oftentimes we suffer discomfort in our necks as well as shoulders due to poor posture or excessive pressure and stress on our tissues.
Depending on the primary reason, the discomfort may be constant and dull or it may only manifest itself with specific motions. But whatever the circumstance, it is typically uncomfortable, and we eagerly await its end. So let’s look at some nice and simple neck exercises you can do to get relief if you’re feeling any stiffness or soreness in your shoulder or neck as a result of being immobile.
Simple exercises for the Neck:
Wrist circles:
Place your hands together now and interlace your fingers. Try to maintain your hands’ palms meeting as you slowly rotate your arms in a circle. Do the same thing for 10 to 20 rounds in one direction, followed by 10 to 20 in the other.
Overhead stretch:
Maintain good position while sitting and rely on your abdominal muscles rather than the seat’s backrest to keep your spine straight. Lock your hands together, stretch your arms upwards, and press upward. Hold for ten to twenty seconds, then release.
Lateral Extension:
Look directly ahead to begin. Turn your head gradually to the left. Use your neck muscles to push against it while applying resistance with your left hand. Return to the initial position after holding for five seconds. Afterwards, progressively incline your neck to the opposite side. Take a 5-second hold. Go back to your starting point. Ten times through. This is a beneficial exercise to perform while working, especially if you must maintain a stable head position for long periods of time, such as when using a computer. To avoid neck discomfort, repeat this routine every 30 minutes.
Seated Clasped Neck Stretch:
Make sure that your body is in the right position as you take a seat properly on the ground or in a chair. Your pelvis should be elevated above your ribs while your head must be piled over them. Lock your hands together and place the palms of both hands behind your head. Tuck your chin into your heart then gently squeeze your hands down towards your thighs. Take 5-8 deep, deep breaths in and out while holding for at least 30 seconds. Your upper back muscles as well as your trapezius are the focus of this stretch. Pull with just one hand in the centre of your head if the exercise feels too strenuous.
Neck Rotation:
Look straight ahead to begin. Your head should gently turn to the left. Return to your starting position after 10 seconds of holding. Then slowly turn your head in the opposite direction. Maintain for 10 seconds. Get back to where you were. Make ten reps. This is a beneficial exercise to perform while working, particularly if you must maintain a stable head position for long periods of time, such as when using a computer. To avoid neck tension, perform this movement every 20 mins.
Knee marches:
Sit down and raise one leg as much as you can. Put your leg back on the floor after holding it in the air for a moment or two, then raise the other knee. As often as you like, switch. If your office chair rolls, start off gently to ensure your stability. Grab onto your table with one or even both hands if you begin to feel unsteady.
Arm circles:
Maintain a firm posture while sitting, and put your arms at your sides. Your torso should be used to form a “T” for them. After 30 seconds of forward arm motion, relax for 30 seconds before switching to backward arm motion.
Thread the Needle:
Beginning on all fours, put your hands underneath your shoulders, hips atop your knees, and loosen up. Keeping your palm pointing up, extend your right arm underneath it and across your body. While you gradually bend into your right side, bend your left elbow; you will feel a stretch at the back of your right shoulder. Hold in the bottom position for one complete deep breath cycle (thorough inhale in, deep exhale out), then switch to the initial position and repeat. Continue for a minimum of 30 seconds. then alternate sides. Your thoracic spine’s flexibility is increased by doing this stretch.
