Five exercises to reduce neck pain

Last Updated on 3 months ago by Isreal Olabanji DST RN

If you spend a lot of time on the computer, the higher are the chances that you will experience neck pain at some point in life. People who work on their laptop for the entire week often complain of pain in their muscles and fingers. One of the most notorious kinds of pain is neck pain. If you don’t know, trapezius is that part of the body that is most vulnerable to getting affected if you’re not sitting in the right position. This is the muscle that extends from the back of the neck and pairs with shoulders and back of the body. Researchers say that this kind of pain is experienced by more than 20 million people in the world.

In this article, we will guide you through some amazing exercises that can help in reducing neck pain. Keep in mind, these exercises are supposed to be performed at the gym but can also be done at home if you have all the equipment.

1. Shrugs

This is a typical exercise for shoulders. In this exercise, you need to do nothing but lift a weight of 15 to 25 pounds in both hands. The next step is to lift the shoulders up and down. Make sure you don’t do it too fast otherwise your shoulder bone might get dislocated. Trainers encourage fitness experts to perform this exercise very slowly to absorb maximum benefit.

2. Upright Row

This is another exercise that needs to be performed carefully. An ideal weight that can be lifted by both men and women easily is around 10 pounds. You can take up dumbbells of 10 pounds in both hands. Next step is to bring them close to the chest while bringing them close to the body. You can complete three sets of upright row with 15 rounds for every set.

3. Shoulder Abduction

If you have severe neck pain, you must perform this exercise at home every day, early in the morning. You can lift between 5 to 8 pounds of weight in each hand to begin. The next step is to slightly bend your elbows and lift the weight parallel to the floor. Make sure the angle of the dumbbells is exactly 90 degrees when the weight is parallel to the floor.

4. One-arm row

If you don’t have hands-on experience of performing this exercise, you better take some professional help to begin. Put your right knee on bench and put right hand at an angle of 90 degrees on the bench. Pick a suitable weight in your left hand and bring it close to the chest level. Perform the exercise by bringing the weight down slowly and back in coherence with the chest.

5. Reverse Fly

Bend your body at an angle of 45 degrees and lift a weight of 2 to 5 pounds in each hand. Elbows should be slightly bent before starting the actual exercise. Start by lifting the weights to shoulder height and then lower slowly. If you still experience severe neck pain you must check with TMJ treatment for professional help. The reverse fly is a very common exercise performed during the workout, which is ideal for back and neck pain.

So these were some of the exercises that can help in getting rid of neck pain. Keep in mind, once neck pain starts, it is difficult to get rid of it. Therefore you should take frequent breaks between work and walk for sometime before assuming position in your chair.