Tilt your head in different directions as far as you can to improve flexibility and range of motion. Tuck your chin close to your neck to strengthen your neck muscles. Use a foam massage roller to ease pressure points on your spine between your shoulder blades. Place a heating pad on your neck before these exercises to warm up your muscles. Cool off with a cold pack afterwards.
Many of those leading a sedentary life are subjected to neck pains. Check out these recommendations on how to avoid painful sensations!
1. Do Stretching Exercises
Neck stretching exercises are useful for neck pain caused by the wrong posture. It is crucial to train your neck muscles several times a day to avoid upper back pain as well as migraines and fainting conditions. Stretching exercises can help you to increase the flexibility and motion range. They are extremely easy to do — tilt your head in different directions as far as you can.
2. Do Strengthening Exercises
These exercises will help you maintain improved posture and strengthen the muscles in your neck and upper back. They are supposed to be executed every other day to let your muscles repair themselves. These exercises are rather simple. One of them requires tucking your chin as close to your neck as possible. It is recommended to do this one several times a day.
3. Use Equipment
Use special equipment like foam rollers and massagers for better results. Also, they can be used to apply pressure on certain points on your body, which helps relieve painful sensations. You can place the foam roller under your back just where your spine is. Roll sideways while lying on the ground to stimulate points on your back. The most efficient piece of equipment is a massage roller. Use it to put pressure on the upper part of your back between the shoulder blades.
4. Warm Up And Cool Down
Be sure to warm your muscles up before starting with the exercises. Use a heat and cold therapy before and after training. Use a heating pad on your neck before and a cold pack after your exercising.
Make sure you stick to these recommendations to reduce neck pain!