13 Jan Best Neck Exercises & Stretches for Neck Pain | How To Relieve & Fix Neck Pain
Want to know how to fix neck pain? Neck pain exercises and stretches for neck pain will help, but you need to understand what’s causing your neck pain in the first place if you want to relieve neck pain once and for all.
Why does my neck hurt?
Most likely, your neck pain stems from bad posture.
In a nutshell, the bones of your neck aren’t doing the work of weight bearing. And it’s putting a strain on your muscles.
How did it happen?
For one reason or another, the shoulders rolled forward and pushed your ribcage down. When that happened, your neck pitched down and forward, which forces the neck muscles to work hard to prevent the head from falling—which causes neck pain.
We all have muscles that go from our top two ribs up to all seven of our neck bones. When our top two ribs are pitched down and forward, those muscles pull the neck down and forward too—which keeps the neck from staying upright.
How do I fix it?
To fix neck pain, you’ll need to reverse the tension patterns, in the chest and shoulders. Then strengthen the muscles that pull the shoulders back and open, and keep the ribcage upright. Think of it as a three-step process.
Step 1: Pull the shoulders back
Your neck hurts because it’s at a bad angle. To get the angle right, you’ll start with your neck’s foundation: your shoulders and ribs.
Your ribcage needs to be level, upright, and open. Without an upright base, your neck doesn’t stand a chance. Pull your ribcage up by pulling your shoulders back with the Take a Bow Doorway Stretch.
Take a Bow Doorway Stretch
Stand in a doorway and lift your arms out to the side until your elbows are level with your shoulders. Bend at the elbow and place your palms against the outer (wall side) of the doorway with your thumbs pointed upward.
Lean forward with your upper body, bending at the waist.
Take eight deep breaths, bending further and further forward with each exhale. Work towards getting your torso parallel with the floor.
After the eighth breath, take one short step forward, then gently lift your torso and walk forward, releasing your palms from the doorway. Walk for 30 seconds to regain balance, leaving your chest open and upright.
What’s the point?
You should feel a stretch in the chest, front of your shoulders and upper arms. This will open the muscles, letting your arms hang further back with ease, and tipping the chest upwards.
Over time with repetition, your equilibrium will shift to the point that slouching feels unnatural and forced.
How’s my form?
Stand with your legs straight. As you lean forward, lead with your chest.