08 Oct The 5 Best At Home Exercises To Relieve Neck Pain
Neck pain can be, well, a pain. Whether sleeping in a bad position, having tight muscles, or straining yourself at work is the cause of your neck pain, the ultimate goal of a person dealing with neck pain is simply to get rid of it. At Lakeside Personal Training, we understand this like none other, which is why we’ve put together a complete guide of at-home physiotherapy stretches and exercises that will help you relieve your neck pain.
Step One: A Hot Shower
Taking a hot shower will heat up and loosen your muscles before you begin the actual stretching. This is one of the most important parts of dealing with neck pain. After all, the neck pain that you are experiencing is probably due to not warming up your muscles in the first place and consequentially straining them. Take the time to prep them before you get into the real at-home physiotherapy.
Step Two: Seated Neck Release
Start your physiotherapy for neck pain with the easiest and most gentle stretch called the Seated Neck Release. To do this, simply sit on the floor in a crossed-legged position or in a chair with your feet flat on the ground. Using your left hand tilt your head slowly towards your left shoulder and hold. If you want to deepen the stretch, apply gentle pressure to your head tilt. Hold this for 30 seconds, slowly lift your head, and repeat on the other side.
Step Three: Seated Clasping Neck Stretch
The next stretch will target the back of your neck and your upper back. To perform it, sit comfortably on a chair or on the floor and place both palms to the back of your head, fingers interlocking. Press your hips towards the bottom of your seat to straighten your spine and stabilize your back. Then begin to press your hands so that your head pushes downward and your chin tucks into your chest. Hold this for 30 seconds then slowly lift and release.
Step Four: Behind the Back Neck Stretch
To perform this stretch, stand with your feet at hip-distance apart, arms behind you, right hand clasping your left wrist. Use your right hand to pull your left arm up and away from your body. To deepen the stretch and the effectiveness of this at home physiotherapy stretch, lower your right ear towards your right shoulder. Hold this position for 30 seconds and then switch sides.
Step Five: Neck Rotation
After completing the stretches above, engage your entire neck by slowly rolling your head in a counterclockwise direction. Pause for 10 seconds when you reach your left shoulder and repeat to the other side. Do not put a strain on your neck as you do this. Simply rotate your head to the extent that it allows you to without stressing it.
When performing these exercises remember that form and dedication are key. Take your time with the stretches and/ or exercises instead of rushing through them and potentially injuring yourself further. Listening to your body’s limits and preforming at-home physiotherapy will eventually lead to a healthier you!
While at home physiotherapy can be greatly beneficial for quick relief, professional physiotherapy is the key to ensuring that your body is at it’s most effective and functional state. If you’re interested in what physiotherapy at the professional level can do for your physical health, Lakeside Personal Training can help you. We provide professional physiotherapy services that, in combination with our full-service gym facilities and personal training, will help you reach your wellness goals. Lakeside Personal Training Studio is your one-stop-shop for complete physical wellness that will lead to mental and spiritual wellness, too.
Interested in our state of the art facilities and professional physiotherapy services? Call us today at 905.668.3252 or visit us at 250 Water St, Whitby to start on your health and wellness journey!