Tension and pain in the neck area can be caused by stress, daily computer work, poor posture or poor sleeping positions. Tension in the neck can often lead to headaches or back problems, can cause pain and discomfort; you can reduce it with stretches, massages, using heat and modifying your daily routine.
Steps
Method 1 of 3: Doing Neck Stretch Exercises
Step 1. Begin with seated neck pushups
They are great exercises to start the stretching session, as they help to stretch the larger muscles in the neck and relax the whole body. Also, by loosening and relaxing the smaller muscles in this area, you can prevent tension headaches.
- Sit comfortably cross-legged on a mat or soft surface. You can use a step or a pillow to feel more comfortable.
- Inhale and tilt your head to the right side. Stretch and straighten your neck to the space to your right, rather than trying to bring your ear closer to your shoulder. You should feel the pull of the left shoulder and the left side of the neck. Hold for 3 deep breaths.
- As you exhale, stretch your neck and look forward. Then, inhale as you tilt your head to the left side. Hold for three breaths.
- You can repeat the exercise two or three times on each side. You can increase the resistance by holding your hand against your head and applying gentle pressure as you bend your neck to one side. For example, if you tilt your head to the right, you can use your left hand to apply gentle pressure to the left side of the head. Don't pull the neck, just apply gentle pressure.
Step 2. Do chin-to-chest stretches
Loosen your neck muscles with these simple but effective exercises.
- Sit comfortably cross-legged using a pillow or step to tilt your hips forward. Inhale and slowly bring your chin towards your chest, as if trying to hold an egg in balance, without letting it fall.
- Hold the position for two or three breaths. You should feel the muscles in your neck and shoulders stretch.
- Inhale as you lift your head, then return to the starting position. Repeat this exercise two or three times, holding the position for two or three breaths at a time.
Step 3. Try stretches by swinging your arms
This simple standing exercise sets your chest and arms in motion, helping to relieve tension in your neck and shoulders.
- Start with your back straight, with your feet hip-width apart and your arms stretched out at your sides. Swing your arms from side to side. Use your torso and shoulders to gently rotate your body from right to left, following the movement with your arms. Continue for six or ten breaths.
- You can close your hands into fists and swing your arms by bringing your fists close to your hips. Repeat for six to ten breaths.
Step 4. Lean forward by opening your chest muscles
This standing exercise is very effective in releasing tension in the neck and shoulders.
- Stand up straight and spread your legs 60-90cm apart on a mat. Tilt your toes inward. Interlace your fingers behind your back, bringing your palms as close as possible. Inhale as you bring your chest towards the ceiling, with your neck facing up.
- Exhale as you slowly lean forward at your hips, without hunching your lower back. Let the clasped hands rise to the ceiling and slowly fall overhead under the effect of gravity.
- Hold for six to eight breaths. Let your head dangle, continuing to keep your hands tight and clasped. You should feel a stretch in the neck and shoulder muscles.
Step 5. Use a wall to perform a standing neck stretch
You can use the corner of a wall to stretch the neck muscles and relieve the tension built up in that area of the body.
- Start 60 cm from the corner of the wall, facing towards it. Keep your feet together and distribute your body weight equally on both legs.
- Bring your forearms to both walls, keeping your elbows just below shoulder height. Inhale and lean forward as much as possible, without feeling pain. You should feel the front of your shoulders and chest stretch.
- Hold the stretch for six to eight breaths. You can repeat the exercise three to five times a day.
Step 6. Take the cobra pose to strengthen and stretch the neck muscles
After warming up with the exercises described above, you can try this pose to strengthen the muscles of the shoulders, neck and upper back. This position can help improve posture and overall spine health. Before trying the movement, it is advisable to release the tension in the neck muscles.
- Start in a prone position on a mat, with your forehead flat on the surface or resting on a thin towel. Keep your arms at your sides, palms flat on the mat. Put your tongue on the roof of your mouth as it will help stabilize your neck muscles.
- Inhale and squeeze your shoulder blades together as you lift your hands and arms, bringing them a few inches above the mat. Raise your forehead about 2-3 cm from the surface, looking straight down.
- Hold for six or eight breaths, making sure to keep your head down, put weight on your legs, and push your toes onto the mat.
- Repeat the position two or three more times. Rest between exercises with one side of your head on the mat.
Step 7. Try shoulder raises
These exercises work the muscles of the upper shoulders and neck. Sit in a chair or stand, with your feet on the ground, shoulder-distance apart. Keep your hands on your hips as you lift your shoulders as if trying to touch your ears. Hold the position for 10 seconds.
Repeat three to four times a day
Method 2 of 3: Using Massage and Heat
Step 1. Massage the pressure points in the neck
Massages can help you train and relieve tension in your neck muscles, especially if you have a tendency to build up stress in one place. These pressure points are small knots of stressed or fatigued muscle fibers.
- To give yourself a massage, start by gently pressing your thumb and forefinger on the muscles surrounding your neck and shoulder area; these are the trapezoids, which start from the base of the skull, reach the center of the back and the shoulder. You may feel more pressure points in the trapezius. They will look like knots of rope under your fingers and when you press them, you may feel discomfort spreading throughout the area.
- Use your thumb and forefinger or knuckles to gently massage and relax the tired neck muscles. If you can, ask a colleague, friend, or partner to help you untie the trapezius knots.
- You can also undergo a professional massage. One massage a month can help reduce tension and pain in the neck.
Step 2. Use a foam roller to better massage the neck muscles
You can also use this tool to untie knots in the trapezius and relieve tension in the neck. You can find it in sporting goods stores. Look for foam rollers that are 6 inches in diameter and standard length.
- Place the foam roller on the ground or on a mat. Lie on it perpendicularly, keeping your upper back directly over the tube. You can keep your hands on your hips or stretched out to the side of your body.
- Keeping the chest parallel to the ground, roll the foam roller under the muscles of the upper back and shoulder blades. You should feel the tension release in the painful spots.
- Roll at least 20 times on each side of the body to release tension in the neck and shoulders. You can use the foam roller every day to relieve pain and muscle stiffness.
Step 3. Apply a warm compress to the neck muscles
Heat can reduce pain and muscle spasms. Wrap the heating pad in a towel and hold it on your neck for 20 minutes at a time.
You can also apply a cold pack wrapped in a towel to your neck, as cold temperatures can relieve pain
Step 4. Take a warm bath
A long relaxing bath in warm water can release tension in the neck and shoulder muscles. To relax, lie down in the tub and soak your neck and shoulders in the warm water.
- You can also take a hot shower, but make sure you stay under the water long enough to warm and relax your neck muscles. Try sitting on a small stool while letting the shower water run down your neck.
- You can do the less intense stretches in the shower, standing or sitting. This allows you to stretch your muscles more while they are warmed up by the water.
Method 3 of 3: Change Your Daily Routine
Step 1. Sleep on a low, firm pillow
Sleeping on too many pillows can cause your neck to bend unnaturally or at an awkward angle, causing tension in the muscles. Try sleeping on a pillow or two, or get a neck pillow that offers specific support for the head and neck. This type of pillow allows you to keep your neck aligned with your spine.
The best position to reduce the accumulation of tension in the neck is the supine position, with the whole spine resting comfortably on the bed. If you prefer to sleep on your side or on your stomach, your pillow should be no higher than 10-15cm from the bed
Step 2. Correct your posture if you sit for long periods of time
Tension in the neck often arises from sitting in the same position for a long time. It can happen to you too, if you work on a computer or if you have to drive a car for several consecutive hours. By correcting your posture in these stationary positions, you can reduce tension in your neck and improve spine health.
- When sitting at the computer, try to correct your posture to maintain proper alignment and not put undue stress on the neck muscles. Move the computer screen and bring it to your eye level. Test your PC configuration by sitting in your office armchair. Make sure you are staring directly at the center of the screen.
- You should try to keep your head aligned with the center of the screen, rather than leaning forward or to the side. You can also adopt a device that lets you not use your hands, such as earphones, if you talk on the phone all day and don't want to keep it between your ear and shoulder.
- If you often look at a notebook or notes while writing on the computer, you can place a lectern next to the screen. This allows you to avoid having your head tilted down and to the side when writing.
- Take breaks during the working day and move about every 30 minutes to keep your neck from getting stuck in one position and not straining.
Step 3. Drink plenty of water throughout the day
The spinal discs that lie between the vertebrae are mainly composed of water. By drinking throughout the day, your body will stay hydrated and your spinal discs will remain healthy and fluid. Try drinking at least five to eight glasses of water a day.
Step 4. Get at least 150 minutes of exercise per week
Thanks to daily physical activity, you can relieve muscle tension and strengthen them, to prevent contractures. If you think you could get neck injuries from doing intense exercise, try gentle movements like yoga, swimming, or running.
Never put extra stress on your neck if the muscles are already tense. If you have neck pain or if the muscles in that area are tense, avoid contact sports and high-intensity aerobic activities
Step 5. Take pain relievers to relieve pain
If the tension in your neck is causing you discomfort and does not go away with stretching exercises, you can take regular doses of pain relievers such as ibuprofen or acetaminophen to control the pain.
