If you are someone who works tirelessly sitting in front of the computer screen then you must be aware of the neck pain that follows. Neck tension or pain is the consequence of stressful routine, inappropriate posture or a chronic illness which results in neck stiffness and restriction in mobility. The inability of the thoracic spine to move from side to side, bend and straighten is the root cause of neck pain. And it just does not stop here. This neck pain radiates to upper back pain causing serious discomfort.
However, don’t be disappointed! There are a number of safe exercises designed to relieve you of mild to acute neck pain.
Fascia Roll: Upper and Middle Back
Lie down on your back and insert roller foam at the height of your shoulder blades. Raise your hips in a way that your hips, back, and neck are aligned. You can steadily move back and forth to mobilize your neck muscles.
Do not have roller foam? Not an issue. You may use a tennis ball or golf ball to relieve yourself of discomfort in the neck by targeting particularly painful areas.
Standing AWTUVI exercise
Stand with your back against the wall pressing your back, shoulders, elbows, and spine pressing against the wall. Now you may move your arms in various directions to loosen your neck muscles.
Extend your arms to the sides to form a T.
Bend your elbows to 90 degrees at your shoulder level to form a U.
With your arms above your head, you can form the letter I.
You can raise your arms diagonally above your head to form the letter V.
Sitting T-Spine Rotation
For this exercise, you need to sit on a chair with your hands behind your head and elbows pointed outwards. Turn your head along with your elbows to one side and tilt your upper body in the same direction.
Grounded Tip Over Truck
This is more liked imitating child pose from your yoga lesson.
Follow the child pose posture and interlace your hands on your back so much that you feel a stretch in your shoulders. Lift your hands highest along with raising your hips detaching them from your ankles. Stay in the same position as this before you attempt to lower your hips resting them on your ankles. Repeat the step a few times.
Seated Heart Opener
You can go for this pose by sitting on your shin and placing your palms behind you. Keep your palms pressed to the ground while you lift your chest and arch your back. This should make your hips hug your heels and your throat and chest feel a slight stretch. To increase the stretch in your neck lowers your neck behind you.
If you got two minutes to fix your neck ache at work then this exercise is the best one for you. Stand with your feet apart or you may choose to do it while sitting on a chair. Make sure your head is aligned with your body. Gently extend your chin so that it touches your chest and until a slight pull is felt in your neck. Hold the pose for 10 seconds and then return to your normal posture.
Lateral Flexion Stretch
Start off with a neutral position and tilt your head to one side of the body so that the side of your neck feels the stretch. Hold this pose for 5 seconds and return back to your neutral position. Repeat the same pose on the other side.
Find a corner in your house and stand with arms on each side of the wall. Grip the wall with your palms while you lean forward till you feel a slight pull in your chest. Hold it for 30 seconds and return to a neutral position after that.
Shoulder Scapula Squeeze
You can perform this one anywhere while sitting on your work desk or standing in queue for ice-cream. Basically, squeeze your shoulder blades together. Hold them in the same posture for 5 seconds. Don’t squeeze too much to cause discomfort.
Use a bed to lie down at an angle that keeps your hand dangling from the sides. Now start off by pulling hands backward and bending elbows in a lifting motion. Your shoulder blades should squeeze in doing this. Return to starting position and repeat the same exercise 10 to 20 times.