What is neck stretches for pain relief?
Neck pain is an ailment that everyone has experienced at some time in their lives. Neck discomfort can be caused by incorrect posture, an office worker, or excessive use of mobile phones incorrectly. To get instant relief from your neck pain at home do some neck stretches and exercises as explained below such as-
Start with gentle stretches, not even using your hand but just with your neck. Bring your chin down to your chest & then hold it just for about 5-10 seconds > & then look back up toward the ceiling (Make certain that you are not rotating your head.
The next exercise is to take your ear to the side (shoulder) and gently bring your ear to the side. (Don’t bring your shoulder up) Stretch for 5-10 seconds. Do this for both sides about 3-5 times in each direction.
Then you rotate your neck- turn your head round and look over your shoulder hold for 5-10 seconds and do this for both sides.
The next level of neck stretching is applying overpressure with your hand to give you a little more stretch. These stretches are 30-second stretches, 3 times on each side. To do these stretches hold one hand underneath your leg > keep your shoulder flat > bring your other hand on the top of your head, just above the ears > and pull over to the side. Try to touch your ears to your shoulder. (Remember to keep breathing).
Levator scapulae stretch, and that’s the muscle that pulls your shoulder blades (scapula) up. Lots of people get hunched over a lot, they are typing on the computer, and those muscles get tight. And when those muscles get tight, people tend to get a tension headache. So the way to stretch that out is you take the arm of the same side that is hurting, and put it on your shoulder > take your other hand and put it on the back of your head > and pull the head down toward your opposite knee to the affected side.
Some exercises for the neck are such as-
Chin tuck- keep your head level > and push your chin backward with your fingers. And try to make a double chin. Hold the stretch for 5 seconds. And repeats this 5 times.
Neck isometric exercises.
Also, there is a variety of high-end modalities to relieve your neck pain in very less time such as Extracorporeal shock wave (ECSW), High-intensity class 4 laser, super inductive system (SIS), Cryo-compression, Cryo-air, Targeted Radiofrequency (TR-therapy), & Combo machine, etc.