Neck Sprain? Try These 9 Exercises for Fast Pain Relief

In this video, I’m excited to share with you a series of effective neck strain relief exercises that can enhance your well-being and help prevent injury. Neck strain is a common issue that many of us face, especially in our fast-paced, technology-driven lives. Whether you’re working long hours at a desk, spending time on your phone, or simply dealing with the stresses of daily life, it’s crucial to take care of your neck. My colleague, Ella Boy, a qualified physiotherapist, will guide you through nine simple exercises that you can do at home with minimal equipment—just a rolled towel and a chair. These exercises are designed to relieve tension, improve mobility, and strengthen the muscles around your neck. Let’s dive into the exercises.

**1. Neck Glide** Start by sitting or standing tall with your neck in a neutral position. Slowly slide your chin forward, as if you’re making a double chin in reverse. Hold this position for 5 seconds, then return to the starting position. Repeat this 10 times. This exercise helps to improve posture and reduce forward head posture, which is common in those who spend long hours in front of screens.

**2. Neck Extension** With your back straight and shoulders relaxed, gently tilt your head back to look up without arching your lower back. Hold for 5 seconds before returning to the starting position. Repeat this 10 times. This movement stretches the front of your neck and can alleviate tightness caused by prolonged sitting.

**3. Neck Rotation** Begin by looking straight ahead. Slowly turn your head to the left and hold for 10 seconds, then return to the center. Next, turn your head to the right, holding for another 10 seconds. This counts as one full repetition. Complete this 10 times. Neck rotation enhances flexibility and can help relieve stiffness.

**4. Lateral Extension** Start with your head in a neutral position. Slowly tilt your head towards your left shoulder, and if comfortable, press gently against your head with your left hand for added resistance. Hold for 5 seconds, then return to center and repeat on the other side. Do this 10 times on each side. This exercise stretches the sides of your neck, which can become tight from poor posture.

**5. Shoulder Shrugs** With your arms at your sides, raise both shoulders towards your ears. Hold for 5 seconds, then lower them slowly. Repeat this 10 times. Shoulder shrugs are excellent for loosening tension in the upper trapezius and neck area, which often holds stress.

**6. Tilted Forward Flexion** Start by looking straight ahead. Slowly lower your chin towards your chest, holding for 5 seconds before returning to center. Repeat this 10 times. This movement stretches the back of your neck, which is particularly beneficial if you spend a lot of time looking down at devices.

**7. Deep Stretching** Sit tall in a chair and let your head fall towards one shoulder. For a deeper stretch, gently press down with your hand while holding onto the chair with your opposite hand for stability. Hold this stretch for 30 seconds and repeat three times on each side. This will help release tension in the neck and shoulder area.

**8. Resistance Press** With your head in a neutral position, place your palm on your forehead and gently press your head forward against your hand for 5 seconds. Then, place your palm on the back of your head and press backward for another 5 seconds. Repeat this 5 to 10 times. This exercise strengthens the neck muscles and improves stability.

**9. Towel Pull** Place a rolled-up towel around your neck, holding both ends with your hands. Slowly look up, allowing your head to roll over the towel while applying gentle upward pressure. Return to the starting position and aim to do this 10 times. This exercise provides a gentle stretch and support for your neck.

I hope you find these exercises helpful. They are designed to be simple yet effective, allowing you to incorporate them into your daily routine. Remember, taking care of your neck is essential for overall health and well-being. If you enjoyed this video, please give it a thumbs up and subscribe to the channel for more informative content. Always remember that these exercises are intended as a general educational guide. It’s important to consult with your healthcare provider before starting any new exercise regimen to ensure they are safe and suitable for you.

For more information and to watch the video, visit: [YouTube Channel Link] Take care of your neck, and let’s work together towards a healthier, pain-free life!