The best exercises for neck pain will depend on the cause of the pain and the severity of the symptoms. In general, it is best to start with gentle stretches that can help improve flexibility and reduce muscle tension. Some examples of exercises that may be helpful for neck pain include:
- Neck stretches: Gentle neck stretches can help improve flexibility and reduce muscle tension. To do a neck stretch, sit or stand up straight and slowly turn your head to one side, then the other. You can also try tilting your head forward, backward, and to each side.
- Neck rotations: Neck rotations can help improve flexibility and reduce muscle tension. To do a neck rotation, sit or stand up straight and slowly turn your head to one side, then the other. You can also try tilting your head to one side and looking over your shoulder.
- Shoulder rolls: Shoulder rolls can help stretch and strengthen the muscles in the neck and shoulders. To do a shoulder roll, sit or stand up straight and lift your shoulders up towards your ears, then roll them backwards and downwards in a circular motion.
- Upper back stretches: Stretching the muscles in the upper back can help reduce muscle tension and improve posture. To do an upper back stretch, sit or stand up straight and interlace your fingers behind your back. Lift your arms up and away from your body, then hold the stretch for a few seconds.
It is important to consult with a healthcare provider or physical therapist before starting any new exercise program, particularly if you have neck pain. They can help determine the cause of the pain and recommend exercises that are safe and appropriate for your specific condition.
