Most of us do not notice that we have poor posture all through the day. Improper sitting posture not only looks bad, but also strains the spinal column, and the neck in particular.
Stretching muscles is an easy way of relieving the pressure on them, and can be easily practiced anywhere. Here are some that are best for alleviation and prevention of neck pain.
Back and Neck Stretches to Relieve Pain
These stretches can easily be done at your desk, while at work, and will not take up any more than five minutes.
Important: Perform these stretches gently. Jerky movements of muscles in core areas, such as the neck, can result in serious injuries.
This exercise is called neck flexion. Lower your neck, so that your chin touches your chest. Hold it in the position for 10 to 15 seconds, and slowly come back to the starting position.
In this, reverse the action that you did in the first one. Slowly extend your head as far back as you can. You may try to touch your back with your head, but don’t extend beyond your ability. Hold in the stretched position for 10 to 15 seconds, and then come back to the normal position.
Keeping the rest of the body in a straight line, bend your neck towards the right shoulder. Hold for about 10 to 15 seconds, and come back to the starting position. Then repeat the action on the left side.
Slowly rotate the neck. Make sure you touch the respective shoulder with your chin when you face that way.
To do this stretch, shrug your shoulders, so that your shoulders touch your ears, and hold for about 5 seconds. Hold tightly as you rotate your shoulders backwards and then come back to the starting position. You will have to repeat this exercise about 10 times for better results.
Place the palm of your right hand on the right ear and try to push the head and hand into each other. Hold in the position for 5 to 7 seconds. Repeat the same on the left side.
Stand with your feet shoulder-width apart. Clasp hold of your hands behind your back and try to pull your hands towards the ground. Inhale and slowly stand on your toes and try to look at the ceiling while you continue to pull your hands towards the ground. Hold in the stretched position for 5 to 7 seconds, and slowly come back to the starting position.
Make sure that these motions are performed in slow motion. Make sure that you do not jerk. If you do, the chances are high that you may get a cramp in your neck, and it could lead to even graver effects.