3 exercises to relax your Neck

Neck pain exercise 1: Arm circling

One of the simplest exercises for relaxation: arm circles. I guess that you don't need detailed explanations about the procedure itself, because basically almost everyone knows this basic exercise.

1. First, circle your arms forward at the same time. Start loosely and without using much force - you want to loosen your muscles and not fly off.

2. After 20 repetitions, change direction and circle both arms backwards, also 20 times.

3. For advanced users: If you want to improve your coordination a bit more, you can try to circle your arms in the opposite direction. Hold both arms up. Now simply drop one arm forward and the other backward and continue the movement. It takes a bit of practice, but is relatively easy to master.

Neck Pain Exercise 2: Lateral Stretching

While stretching per se is not actually necessary. However, if everyday life is characterized by a lot of sitting and other one-sided stresses in which the full range of motion is not used, specific stretching exercises are very effective as compensation. One of these is the lateral stretch:

1. For the lateral stretch of your neck, first stand upright.

2. Then tilt your head to the right so that you feel a stretch on the other side of your neck. Support your left hand on your left hip. With your right hand you can support the head as it tilts to the right.

3. Hold the position for about 10 to 20 seconds and then switch sides. But first slowly return to the starting position (head is centered).

4. Now tilt your head to the left and feel the stretch on the right side of your neck. Repeat the stretch twice for both sides.

Note: Returning to the starting position is generally important when doing exercises for neck pain. Avoid jerky movements or you may injure yourself.

Neck pain exercise 3: Stretching the back side

This stretching exercise is very pleasant and sometimes provides instant relaxation. It works both while sitting and standing.

1. Put both hands to the back of your head, cross them slightly. Then pull your chin towards your chest.

2. With your hands, apply light pressure to the back of your head while keeping your chin against your chest. You are doing it correctly when you feel a slight pull on the back of your neck.

3. Very good, at this moment your muscles will be nicely stretched! Hold the position for about 5 to 10 seconds and then slowly lift your head back to the starting position.