7 Chair Exercises to Relieve Neck Pain and Stiffness
Doctor explains exercises to alleviate neck pain and stiffness right from your chair. Learn easy, effective movements to maintain neck mobility and manage symptoms, plus tips for when to seek medical advice.
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Topic Breakdown
Neck pain and stiffness can be a persistent and frustrating issue, but the good news is that there are exercises you can do right from the comfort of your own chair to help alleviate these symptoms. These exercises are designed to maintain or improve your neck mobility while managing long-term symptoms. While they might offer short-term pain relief, their primary goal is to keep your neck mobile and healthy.
I recommend incorporating these exercises into your daily routine, aiming for three to four sessions a day. Try doing them in the morning when you wake up, at lunchtime, and in the evening. Each movement should be repeated five to ten times.
Let's dive into the exercises:
**1. Neck Rotation:**
Start by turning your head to one side until you feel a stretch, then return to the middle. Repeat this movement in the opposite direction. Perform this exercise five to ten times on each side. This helps in improving the range of motion in your neck.
**2. Side Bending (Lateral Flexion):**
Correct your posture and gently tilt your head towards one shoulder until you feel a stretch on the opposite side. Imagine touching your ear to your shoulder, but keep your shoulder in place so the movement comes from your neck. Hold the stretch for five to ten seconds, then return to the middle and repeat on the other side. Do this five to ten times on each side.
**3. Neck Flexion:**
Bend your head forward, aiming to touch your chin to your sternum (the bony bit in the upper middle chest). You'll feel a stretch down the back of your neck. Hold the stretch for five to ten seconds, then return to the starting position. Repeat this movement five to ten times.
**4. Neck Extension:**
Start from a neutral posture, then gently bend your head backwards as far as comfortable, looking up at the ceiling. You'll feel a stretch down the front of your neck. Return to the starting position by tucking your chin down first. Repeat this five to ten times.
**5. Shoulder Rolls:**
Sit upright with relaxed shoulders. Roll your shoulders back five to ten times, then roll them forwards five to ten times. Start with smaller movements and gradually make them bigger. This helps in relaxing the shoulder muscles, which can often contribute to neck pain.
**6. Upper Back Rotation:**
Take hold of the back of your chair and look over your shoulder while turning your upper body. Repeat this movement on the other side. This exercise helps in reducing stiffness in the upper back, which is often linked to neck pain.
**7. Upper Back Extension:**
Sit on the chair and clasp your hands behind your neck. Lean your spine against the back of the chair while exhaling and push your shoulders over the edge of the chair. This movement helps in stretching the upper back.
Most neck pain should improve over time, especially if you stay active, get enough sleep, and manage stress. Additional measures like taking warm baths, using heat pads, and ensuring you have a good pillow can also be beneficial. If you need medication for pain relief, consult a pharmacist before speaking to a doctor. They may recommend paracetamol, ibuprofen, or ibuprofen gel. Always read the information leaflet on the medicine pack to ensure it’s suitable for you.
There are certain situations where you should contact your doctor about neck pain. These include severe, unmanageable pain despite trying the exercises and other suggestions, significant impact on sleep not helped by medicine or exercises, progressively worsening symptoms, or if symptoms persist for more than six to eight weeks. Additionally, seek urgent medical attention if you develop shooting pains in both arms or legs, a band of pain around the chest, clumsiness in the hands or fingers, balance or walking problems, difficulty passing urine, or significant muscle weakness. If these symptoms develop rapidly over a few hours or days, seek help immediately at your emergency department.
If you have a recent history of neck pain and a previous history of cancer or unexplained weight loss, speak to your doctor.
I've included some useful links in the description box of the video from the NHS website and Arthritis Research UK, which contain a wealth of information about neck pain. Please check them out if you're interested.
Lastly, if you have any tips or experiences to share about managing neck pain, please leave them in the comments section. Sharing your experiences can be incredibly helpful to other viewers. If you found this information useful, please like the video and subscribe to the channel if you haven’t already.
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Until next time, take care and keep moving.
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