Neck Pain: Exercises That Really Help

• Hold each position at pain points for about ten seconds.
• Then increase the pressure on the roller and perform gentle, nodding movements.
• Work through all the tender spots in your neck this way.

Tip: Practice abdominal breathing during this neck pain exercise: Place one hand on your abdomen and try to breathe against your hand.
Important: You’ll only be able to properly target the trigger points with the right firmness level.
Check outthe BLACKROLL foam rollernow .

• Work your entire chest muscles this way.
• If you feel a tender spot, hold the ball there for about 15 seconds, then lift your arm from the bottom to the top and back to mobilize the tissue beneath the pressure point.
  

If you’re a woman, make sure to roll only over the muscles and avoid the mammary glands.

Note: Since you’re performing this neck exercise with a BLOCK and BALL 08, you can penetrate even deeper into the tissue.

Important: You can only properly target the trigger points with the correct firmness level.

Viewthe Ball 08 and the BLOCKnow .

Lean your upper body forward so that the BALL is wedged between the junction of your neck and shoulder and the doorframe. Keep your head in line with your spine, and let your arms hang loosely at your sides. Work on your trapezius muscle in this position. Hold the position for about 15 seconds at any points where you feel pain. As you do so, try to slowly move your head toward the opposite side.

Note: Tension in the trapezius muscle area leads to pain in the neck and shoulder region, at the back of the head, and at the temples. With this neck pain exercise, you can specifically target trigger points.

Start the mobilization as soon as the pain subsides slightly. To do this, raise your arm above your head and bring it back down.

Tip: Want more pressure? Then lean harder against the wall.

Keep your back straight and your shoulders relaxed. Switch sides after about a minute.

Tip: To intensify the stretch for your neck and cervical muscles, move your opposite hand sideways toward the floor. Also try various other bending and twisting positions of the head to target all the neck and cervical muscles.

Tip: To increase the stretch and mobility of this exercise for neck pain, you can twist your upper body across your thoracic spine toward the opposite side.

As you exhale, round your back. The movement should come from your entire spine. Pull your navel inward and bring your chin toward your chest. As you inhale, arch your back and look up toward the sky.

Tip: This exercise for neck pain helps mobilize your lumbar, thoracic, and cervical spine. The combined breathing technique also helps mobilize your diaphragm.

Your knees should be directly under your hips. Tighten your glutes and abdominal muscles. At the same time, pull your shoulder blades together. Imagine you’re pinching a ball between your shoulder blades. Now move your elbows backward. Hold the position for a moment, then bring your arms back to the front.

Tip: If you have neck pain, keep your shoulders lowered throughout the entire exercise and make sure your neck remains in line with your spine.

Keep your cervical spine straight. Lower your upper body. Keep your arms straight throughout. Then push yourself back up as far as possible. Hold the position for a few seconds and repeat the movement.

Tip: Stabilizing your shoulder blades by engaging certain muscle groups can lead to better posture. This neck pain exercise can therefore have a positive effect on the alignment of your cervical spine.