Many people suffer from chronic neck pain. This can be quite annoying and affect other areas of the body such as the shoulders, upper back, and even the arms. Among its main causes are:
- Use inappropriate body posture throughout the day.
- An injury or continuous wear and tear that has caused muscle tissue to weaken.
- Lack of mobility in the area.
There are different ways to prevent neck pain, but one of the most effective is the execution of specific exercises that serve to strengthen it and increase the range of motion in the area. Let’s look at 7 exercises that will help improve mobility and strength in your neck.
Neck mobility exercises
These exercises can be done every day at home as long as your neck does not bother you too much. Pay attention to always keep your head straight on your shoulders during the execution of them.
1. Neck rotations
Sitting or standing, slowly turn your head to the left as much as you can, but without causing any discomfort or pain. Try to hold that position for 10-30 seconds . Then repeat with the opposite side.
2. Shoulder circumference
While standing, raise your arms up and, once there, move them down in a circle. Do 12-15 reps and then repeat the rotation but this time in the reverse direction. You can also do the same movement with your arms raised laterally.
3. Lateral stretch
While standing, try to slowly stretch your neck to the left to try to bring your ear and shoulder together, but without making it uncomfortable. Do 5-10 reps per side.
4. Head lifts
Lie on your back with your knees bent. From there, raises his head and Bring it to descend keeping your shoulders completely glued to the floor. Then roll onto your side and raise your head sideways. Lastly, lie on your stomach and do the same movement. Do 5-10 reps of each.
Neck strength exercises
These exercises will help you generate new muscle tissue in the neck and as a consequence reduce discomfort in the area. Do them with very light dumbbells (maximum 2.5 kg) and 3 sets of each of 8-12 repetitions at least 3 non-consecutive weekly days.
5. Trapezius Shrugs
Grab the dumbbells with a neutral grip and place them near your waist. From there, raise the dumbbells using only the force of your trapeze and hold there for 1-2 seconds. Then relax the area again.
6. Stand up row
Grab the dumbbells with the palms of your hands facing you and placing them in front of your thighs. From there, raise them more or less to the level of the clavicle and hold that position for 1-2 seconds before lowering. Don’t try to push the dumbbells higher.
7. Birds
Take the dumbbells and lean the torso forward about 90º, leaving the arms parallel, the elbows slightly bent and the palms of the hands facing each other. From there, raise the dumbbells back trying to contract the scapulae . Do not exceed the height of the shoulders.
References
- Holloway, B. 5 Exercises to Prevent an Aching Neck. For urmc.rochester.edu [Revised October 2015].
- McGinnis, M. (2015). Ease Neck Pain In 3 Moves. For Prevention.com [Reviewed October 2015].
