If you have neck stiffness or pain, you’re not alone. One of the most common ailments among Americans is neck pain. Exercise and stretching will strengthen and flex your neck muscles and reduce pain elsewhere in the body. Try this exercise to build neck strength, pain relief and flexibility.

Benefits: A strong neck helps prevent shoulder, upper back and arm problems. If you have pain in your neck or other parts of your body, it is very important to talk to your doctor before taking medication. During the exercise you will stretch more and you will feel some tension in your neck muscles. But it can be painful so try to stop immediately if you are doing this exercise. You can try stretching the lower part of your neck to relieve tension.

Bend back and forth: It can be done sitting or standing. Keep your pace slow and easy.

Keep your head higher than your shoulders and start this exercise keeping your back straight.

Tuck your chin in front of your chest and stay in this position for 10 to 15 seconds. Then slowly raise your head. This will relieve your neck pain.

Lift your chin towards the ceiling and continue to lower your head back. Hold this position for 10 seconds and then slowly return to the previous position. Repeat this exercise and do it daily. Repeat this exercise on the left side after doing the right side. This you can do ten or more.

To increase the stretch, place your hands above your head and apply gentle pressure with your fingers.

Neck movement: The best way to prevent injury is to have strong, flexible muscles and joints that can withstand stress and injury. Such as back and neck movements. Keeping your back in a certain position for long periods of time, such as sitting in front of a computer screen for long periods of time, increases the risk of back or neck strain. The best preventative treatment for neck and back strain is exercise. Take frequent breaks from the computer screen to stretch.

Some simple stretching exercises can relieve common neck pain. Some of them can also be used to relieve neck pain.

Back push-up: Lie on your back, bend your knees and place your feet on the bed or floor.

Slowly move from side to side until you feel a stretch in your body.

Keep your shoulders still and don’t lift your knees while rotating.

Hold the stretch for 3 to 5 seconds on each side. Repeat this exercise 10 to 15 times.

Hantover: Sit in a chair and allow yourself to sit fully.

Rest in this position for 2 to 3 seconds and arch your lower back as much as possible. It is an “extreme” or exaggerated version of the real situation.

Hold this position for 2 to 3 seconds, then return to a fully relaxed position. Repeat this exercise 10 to 15 times.

Standing Lumbar Stretch: Stand upright next to a stable surface and use it to stabilize yourself if needed.Keep your feet at least hip-width apart.

Place your hands on your hips and support your back with your fingers until they touch the center of your spine.

Using your hands to stabilize your body and stabilize your knees, slowly return to your hips until you feel comfortable.

Hold this position for 1 to 2 seconds and then return to the starting position. Repeat this exercise 10 times.

Stretching your neck can provide immediate pain relief.

Neck pain can have many causes and can affect different parts of the neck. This neck stretch provides immediate pain relief and helps prevent future pain and stress. Stretching the neck increases speed and range of motion.

If you need pain relief but stretching doesn’t help right away, over-the-counter pain relievers like ibuprofen, aspirin, and naproxen can help. You can try ice or heat.

Attention: Neck pain is a common problem, but stretching your neck can help. Neck sprains are usually easy, and doing it regularly every day can help relieve pain and stiffness and prevent future problems. They reduce stress and improve neck flexibility and mobility.

Reference https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-neck-problems/

https://thcboneandjoint.com/educational-resources/neck-exercises.html

https://www.webmd.com/fitness-exercise/fitness-neck-stretches

https://www.hss.edu/article_back-neck-stretches.asphttps://www.spine-health.com/wellness/exercise/4-easy-stretches-stiff-neck

https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=zp4468

https://www.webmd.com/fitness-exercise/exercises-ease-neck-pain

https://www.goodrx.com/well-being/movement-exercise/neck-pain-exercises

https://www.physiotattva.com/blog/the-best-exercises-for-cervical-neck-pain-relief

https://www.healthline.com/health/fitness-exercise/upper-back-pain-exercises

https://www.medicalnewstoday.com/articles/neck-pain-exercises

https://www.goodpath.com/learn/neck-pain-stretches