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4 easy stretches for neck pain
Hunched at a desk all day long, or sleeping with your neck contorted during the night due to flat pillows can cause neck pain. To help, the following simple stretches can help reduce your neck soreness and pain:
1) Slowly twist your head back and forth:
Sit down. Be sure to keep the shoulders straight and twist your head so you are looking at a spot over the left shoulder. Gently hold that stretch for the duration of 10-30 seconds. You should experience the stretching on the right side area of your neck and the in your right shoulder. Now, go back to the starting position, and move your neck so that you are looking over your right shoulder. Again, hold that stretch for 10-30 seconds, then gently go back to the starting position.
2) Gently bend your jaw towards your chest.
Start by sitting down. Keeping your shoulders straight, gently bend your head straight down so you are moving your chin to your chest. You ought to be able to experience the tension towards the back of the neck. Gently hold this stretch for 10-30 seconds, then slowly lift your head back up. Be certain that you keep the remaining part of your body relaxed throughout the movement.
3) Gradually bend your head back.
Start in a sitting position. Again, keep your shoulders straight, then gently bend your head back so that you are looking up. You ought to be able to feel the tension in the front of your neck. Gently hold this stretch for the duration of 10-30 seconds, then gradually move your neck so you're looking straight ahead. Be sure that you keep the remainder of your body relaxed during all of the stretch.
4) Move your head so your ear moves toward your shoulder.
Starting in a relaxed, sitting position, bend your head to the right so your ear goes towards your shoulder. Do not twist your shoulder to touch your ear - keep the shoulder straight. And, there is not any need for the ear to actually touch the shoulder. Gently maintain this stretch for 10-30 seconds - you should feel tension on the left side of the neck during this exercise. After the exercise, return to the initial position, and do the same stretch on your left side.
These are all gentle stretches. If you should happen to feel any discomfort - stop, as you have taken the stretch too far. Also, you ought to be doing relaxed breathing throughout these stretches.
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