Neck Pain: Exercises That Really Help
To Help Prevent and Relieve Pain
Time
- 28 minutes
- 9 exercises
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Do you suffer from neck pain?
You can relieve it with our exercises.
Bones, ligaments, and muscles support your head and allow it to move. In most cases, neck pain is nothing to worry about, and with the right neck exercises, you can address the pain. Your goal should be to restore your range of motion in the neck.
Exercises to relieve tension
Myofascial self-massage for neck pain
Using myofascial techniques, you can give yourself a neck massage. This helps release tension and adhesions. If you suffer from neck pain, your chest muscles are likely shortened. A head that’s pushed forward multiplies its weight, which has a negative effect on your neck. Therefore, be sure to also work on your chest area during these neck pain exercises.
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Is your mattress too hard or too soft? Even with seemingly “proper” sleep, your muscles may have to compensate at night, leading to micro-tension
Relieve restricted movement while you sleep
Targeting Deep Tension Points for Neck Pain
After myofascial self-massage, use the TRIGGER to target deep fascial adhesions. By applying targeted pressure to your muscle, you can reach deeper into the tissue and, ideally, release deep tension. Locate the spot where the pain is most intense.
Mobilization and Stretching Exercises for Neck Pain
By mobilizing your spine, you can improve mobility and blood flow in this area. Work on your neck and chest muscles to achieve optimal results. By correcting imbalances, you’ll ideally improve your posture and prevent neck pain.
Neck Pain Exercise: Stretches Your Neck Muscles
Sit comfortably on the floor or on a chair. Place your right hand on your head and gently pull it to the side.
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Activation and Strengthening Exercises for Neck Pain
To get rid of pain in the long term, it’s crucial that you specifically strengthen your muscles once you’re largely pain-free. This is because improved posture helps prevent neck pain. Exercises for the shoulders, back, and neck help improve your posture and can contribute to a pain-free state.
Relieving Neck Tension
Do you spend a lot of time sitting at a desk, frequently look at your phone, or unconsciously tense your shoulders all the time? If so, you’re not alone—neck tension is one of the most common complaints in everyday life. The good news: With just a few targeted exercises, you can effectively relieve tension and give your body the relief it deserves. A tense neck can lead to feelings of pressure, limited mobility, and even tension headaches. To specifically alleviate these symptoms, a combination of self-massage, mobilization, and stretching is recommended. In our video “Relax Your Neck in 12 Minutes—Try These 3 Exercises!”, BLACKROLL® Master Trainer Stefan shows you an effective 12-minute routine featuring three simple yet effective exercises. You’ll learn how to release deep-seated tension in the trapezius muscle and the deep neck muscles using targeted movements and tools. The exercises in the video below can be easily done at home and are ideal for regularly providing relief and a new sense of lightness in the neck area. If you often suffer from a tense neck, this short sequence will help you achieve greater mobility and