If you've got a stiff neck or a pharyngitis, you've got heaps of company. Neck pain is the most commonest form of pain in folks. But like other parts of your body, exercises and stretches will create the muscles in your neck stronger and a lot of limber. Attempt these moves to loosen a tense neck, banish pain, and gain flexibility.
Bonus: A strong neck can help prevent problems with your shoulders, upper back and arms as well.
If you have already got pain in your neck or elsewhere, see your doctor before you begin. You'll feel some tension in your neck muscles once you stretch. However you shouldn’t have pain if you stop directly.
Side Tilt
Stand while doing this, with your feet hip-width apart and arms down your sides.
- Gently tilt your head toward your right shoulder and touch it together with your ear. Stop after you feel the stretch. Do not raise your shoulder.
- Hold the stretch for 5–10 seconds, then return to the start position.
- Repeat on your left side. You will be able to do multiple sets and work your way up to 10 repetitions.
- For further stretch, place the hand on an equivalent aspect of your inclined head on top of your head, and press gently together with your fingertips.
Forward and Backward Tilt
This can be done while you are sitting or on your feet. Keep your moves slow and smooth.
- Keep your shoulders with your head and your back straight.
- Lower your chin towards your chest and hold for 15-30 seconds. Relax, and raise your head slowly.
- Tilt your chin towards the ceiling and bring the base of your skull towards your back. Hold for 10 seconds, then return to the start position.
- Repeat the set for 3 -4 repetitions. Do it daily.
Shoulder roll
It stands out the best.
- Raise your shoulders straight up and move them in a circle moving forward. Do this 8 times.
- Return to the start position, and draw another 6 circles, this time going backwards.
Side Rotation
You can do this even while sitting or standing.
- Keep your head straight on your shoulders and your back.
- Slowly bend your head to the right until you feel a stretch in the side of your neck and shoulders.
- Hold the stretch for 15–30 seconds, and then slowly move your head forward again.
- Repeat on your left side. Perform upto 15 sets.
