5 exercises ideal for relaxing the neck
Looking for relaxation exercises for the neck and upper back? The neck’s own muscles play an essential role in the physical state of each one of them. Frequently, disregarding this area can cause tension, injuries, muscle aches and even headaches. Knowing certain ideal exercises to relax the neck is fundamental whether we carry out a training routine or not.
Relaxation routine to relax neck muscles
Concrete neck exercises can assist in relaxing the tense muscles of the entire area and even the shoulders. As a recommendation, we point out that these exercises are most effective when performed at least 5 times a week.
Neck tension is a common protest among athletes of all ages. And while neck stiffness can be the result of intense exercise, too much time in one position, or simply sleeping in the wrong situation, many people have a tendency to wear a strain on the neck and shoulders, leaving them with a tense neck almost daily.
Next, we’re going to give you a series of basic exercises that stretch and relax the neck and surrounding muscles. Carrying them out can provide immediate relief and they can be carried out virtually anywhere.
1.- Shrugging of the shoulders
Try to bring your upper shoulders as close to your ears as possible to perform this neck relaxation exercise. In this way we will produce tension in the shoulders and neck. Keep the situation elevated for 3 to 5 seconds and then relax. Repeat this process 3 times. The use of this exercise when the development of muscular tension in the neck is appreciated for the first time will prevent it from worsening.
2.- Turn of chin
Sit up straight and look straight ahead. Gradually turn the chin face the right shoulder until you feel the left side of the neck stretch. Hold the situation for ten seconds. Move the chin face to the center and then repeat the same for the other side. Repeat these steps a couple of times to get maximum relief from neck muscle tension.
3.- Inclination of the head
To do this exercise to relax the neck muscles, look forward with your neck straight. Then slowly tilt your head to the left side and keep it in that situation for five to ten seconds. This will help soothe the neck muscle tension on the right side.
Then try tilting your head face the right side along exactly the same amount of time to get relief on the left side. The idea is to repeat this stretch multiple times, also tilting the head face forward and face back, to stretch the neck completely.
4.- Stretching of the back
If you want to relax your back after training, start by bending your knees and placing the palm of your hand on the lower back. Then, use the palms of your hands to push your back forward, keep this situation for ten seconds and repeat.
This will stretch the muscles of both the back and neck and may assist in calming neck muscle tension. It’s a huge exercise if we’ve been sitting over a long period.
5.- Elbow stretching
Lift your right arm up and then tilt it. Use your left hand to hold your right elbow and gently pull your head. Maintain the situation for ten to fifteen seconds and then repeat it with the other side.
This exercise, while not directly affecting the neck, can relieve tension in the muscles of the upper back and also indirectly deliver relief to the entire area.
These are exercises to relax the neck, but keep in mind that the primary ways to take care of your neck is to make sure you move it throughout the day and do a lot of exercise. Taking care when doing our exercise is essential, like stopping any physical activity or stretching if we appreciate pain.
Now you know the ideal exercises to relax the neck; however, if the pain comes suddenly, and is a severe pain resulting from an injury, it is best to ask a doctor before trying to calm the inconvenience with these antidotes.