You know the feeling of neck pain all too well, and it can be especially irritating when you’re at work. But instead of reaching for a bottle of ibuprofen or other pain relievers, why not try a few exercises you can do at work to relieve your neck pain? Here are three exercises that have been proven to help reduce discomfort and improve mobility in the neck area.
1. Neck Tilts
This exercise is a great way to stretch the neck muscles and improve mobility. To do it, start by standing or sitting up straight with your feet hip-width apart. Then, tilt your head slowly to one side, stretching the neck muscles as far as possible without pain or discomfort. Hold for 30 seconds, then repeat on the other side.
Doing so several times a day can help relieve tension and stiffness in the neck. However, it is always best to see a doctor for neck pain relief in Chicago to ensure that your neck pain or stiffness isn’t caused by a more serious underlying condition.
2. Shoulder Rolls
Sometimes you may not be able to pinpoint whether you’re having a shoulder or neck pain which makes this exercise perfect to treat both. To perform shoulder rolls and relieve neck pain sit up straighter in your chair, slowly roll your shoulders forward several times, then make the same motion but backward. This helps stretch out muscles that may be tight in the upper back/neck area, allowing for more range of motion and less pain.
Another way to complete this exercise is by holding your arms out straight (palms up) while rolling your shoulders- as you do this, maintain squeezing your shoulder blades together. Doing this will further stretch tight muscles and help promote better posture throughout the day.
3. Neck Circles
This exercise is also great for improving mobility in the neck area, as it can help increase flexibility and reduce stiffness. Start by sitting or standing up straight with your feet shoulder-width apart to improve your neck mobility. Then slowly turn your head in a circle, making sure to keep your chin level. Do this for 10-15 seconds, and then switch directions. Repeat this exercise several times throughout the day.
It may be helpful to do this exercise when you’re on the phone or at your desk. Additionally, it is beneficial to know if cracking your neck can cause arthritis, as it is important to make sure that you are taking proper care of your body, and also, it is better to stay informed.
These are three easy exercises you can do at work to diminish neck pain and stiffness. Do not wait until your neck is throbbing with agony; start doing these things today to keep the pain from escalating. Make sure to go over your fitness plans with a medical professional before getting started, as they will know what is best for you and your body.