The excruciatingly unbearable neck pain can be triggered by virtually anything. Let alone injuries or wrong exercises actions as simple as sleeping in a funky position or staying in a sitting position for a longer period of time cause it to show up. And the thing about a cramp in the neck area is that it is extremely annoying and unpleasant. Moreover, depending on the intensity it can also infuriate other symptoms like headaches or upper back pain.

These following stretches are extremely useful relieving neck pain within a short period of time or you can avail help from our Sports Physiotherapy Clinic.

1.      Seated Clasping Neck Stretch

§  How to do it?

First, you must prepare your body. You begin with using your hands to offer a broad stretch for the back of your neck as well as your upper back. Done? Let’s get started with the main course then.

Sit steady yet comfortably. You can sit in a chair or on a yoga mattress leg crossed. Next, bring both of your hands at the back of your head. Palms on the head. Back straight. Take a few seconds to take a few deep breaths. Thereafter, gently clasp your hands down toward your thighs. Proceed to tuck your chin down into your chest. As you press down, utilize the heels of your palms to push your head aside from your shoulders.

§  How long to do it?

Hold the position for 30 seconds. Then slowly lift your head up and release the pressure. Do it 3-5 times at a go.

2.      Behind the Back Neck Stretch

§  How to do it?

This is going to be a standing exercise. To avoid cramp or injuries warm up your body beforehand. A few jumping jacks will do it.

Let’s get started. Firstly, stand with your toes a few inches apart. Keep your forelimbs by your sides. Afterward, you need to reach both hands behind your backside. Now hold a firm grip over your left wrist with your right hand. Then use your right hand to tenderly align your left arm and stretch it away from your back slightly.

§  How long to do it?

Keep it here for 30 seconds and then switch sides. Do it thrice for each side.

In case, the pain persists for a longer period of time even after acting upon these stretch exercises properly, book an appointment in Nordel Physiotherapy & Sports Clinic. Our Sports Physiotherapy team is always ready to help you at our Sports Physiotherapy Clinic.