Cervical Exercises for Neck Pain from https://www.pelvicexercises.com.au bring you a 5-minute exercise routine to stretch your neck muscles and relieve tension in your neck and shoulders
Michelle Kenway presents a series of neck exercises that focus upon relieving commonly experienced areas of tension. The exercises presented are general neck exercises and should all feel comfortable and pain-free. These exercises are not designed to treat specific neck conditions. Never stretch beyond the limits of personal comfort and immediately cease any neck exercises that are associated with any physical discomfort.
This exercise video guides you step by step through a number of basic neck exercises and techniques to relieve neck and shoulder muscles and improve posture.
Neck exercises demonstrated in this 5-minute exercise video:
Neck exercise 1 – Correct sitting posture for neck stretches
Sit with your spine lengthened and tall by lifting the crown of your head towards the ceiling, raising your sternum slightly and relaxing your shoulders back and down.
Neck exercise 2 – Shoulder rolls
Shoulder rolls are a nice way to relieve tension in the neck and shoulders. This exercise involves circular movements of the shoulder girdle forwards, upwards, backward and down as if drawing circles with the shoulders. This exercise can be coordinated with breathing, breathing in as you raise your shoulders upwards and exhaling as you roll your shoulders back and down. It can be useful to use this exercise as a technique to relax your neck and shoulders and to set your correct posture.
Neck exercise 3 – Chin to the chest
Chin to chest stretch is directed towards stretching and relieving the muscles at the back of the neck. Sit tall with your spine lengthened and gently lower your chin towards your chest as you breathe out. Repeat slowly and gently 3-4 times in a row.
Neck exercise 4 – Ear to shoulder stretch
This neck exercise involves directing the ear towards the shoulder to stretch and relieve tension in the muscles at the side of the neck. First correct your posture, stabilize or fix your left shoulder down by taking your left hand to hold under your chair. Slowly lower your right ear to your right shoulder keeping your nose facing forwards throughout. This neck exercise stretches the neck muscles in the left side of your neck. The stretch may be felt anywhere from below the left ear, the left side of the neck and into the left upper shoulder. This stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Ear to shoulder stretch can be performed on both sides of the neck.
Neck exercise 5 – Nose to armpit stretch
Nose to armpit stretch is a useful stretch for relieving the muscles that run from the head into the shoulder. First correct your posture, stabilize your shoulder girdle by grasping under the seat of your chair with your left hand and rotate your head towards the right, lowering your nose to your right armpit. You will feel a gentle stretch on the left side of your neck. This stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Perform this stretch on both sides of the neck.
Neck exercise 6 – Nose to opposite knee
Nose to the opposite knee can stretch and relieve the muscles that run through the back of the neck into the top of the shoulder blade (these muscles lift the shoulder blade). Set your posture and stabilize your left shoulder down by taking your left hand to hold under your chair. Rotate your head slightly to the right and gently lower your nose towards your right knee. Nose to opposite knee stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Nose to the opposite knee can be performed on both sides of the neck.
Upper back/shoulder exercise 7 – Forward Reach
To stretch the muscles in your middle back between your shoulder blades, link your fingers together, roll your shoulders forwards and reach out in front of your body. Gently lower your chin to your chest to combine some additional neck stretch exercise.
Chest stretch exercise 8 – Arms behind the body
To stretch your chest and assist good posture, link your fingers together behind your back. Raise your arms away from your back and lift your chest at the same time. You should feel a gentle stretch across the front of your chest.
Reset your posture to finish
To complete your cervical exercises for neck pain, roll your shoulders in circles a couple of times, coordinate this action with your breathing and reset your posture with your spine straight and your shoulders relaxed and down.
For more Physiotherapist exercises visit Michelle’s YouTube channel or website at https://www.pelvicexercises.com.au