Exercises That Will Help You Get Rid of Your Neck Pain

      Exercises That Will Help You Get Rid of Your Neck Pain
Your neck pain may be caused by a variety of factors. For instance, you can have muscle strains as a result of your desk work. "Muscle strains are often caused by overuse, such as spending too much time hunched over a screen or smartphone," the experts at The Mayo Clinic write. "Even minor activities like reading in bed or gritting your teeth can cause neck strain."

There's also age-related osteoarthritis, which occurs when the cartilage between your vertebrae begins to deteriorate; nerve compression, which occurs when your bones rub against your nerves; and whiplash, which occurs when your neck is strained.

However, the most common cause of neck pain is a combination of sedentary behavior and poor posture, which involves looking at your screens for long periods of time. Tom Holland, MS, CSCS, CISSN, an exercise physiologist, celebrity trainer, and author of The Micro-Workout Plan: Get the Body You Want Without the Gym in 15 Minutes or Less a Day, says, "Sitting in the same place for extended periods of time can be a common cause of neck discomfort." "Bad posture, especially forward rounded shoulders, can be a major problem."

If your neck pain isn't caused by illness or a severe injury, Holland says you can relieve it with a few quick exercises and other suggestions, which he's kindly given below. So read on, and for more things that are harming your body, go here to find out What All Those Zoom Calls Are Doing to Your Body, According to New Research.

1. Stretch #1
This is one simple yet extremely effective stretch," says Holland. To do it correctly, place your right palm on top of your head and gently pull your right ear towards your right shoulder. "Hold for 10-30 seconds, then repeat with your left hand to the left side." 

2. Stretch#2
Dropping your head down and tucking your chin to your ear, then tilting your head as far back as you can, according to Holland, is a perfect stretch. You can do 10 to 15 reps. "These two stretches should be done many times during the day to relieve tension and relax tense neck muscles," he advises.

3. Getting Up from sitting
Every 30 minutes, get up and go for a 1-2 minute walk break. It will not only strengthen your neck and posture, but it will also help you gain more self-confidence, lower your risk of death, and increase your concentration if you make it a 10-minute stroll.

4. Finally, you should work on your posture.
"You can do this right now by doing a posture search," Holland says. "Make sure your shoulders are down and pulled back, and your spine is long and tall," you should begin. Proper posture seems to many people to be utterly unnatural.

Dumbbell rows, for example, are "great movements to help bring the shoulders back and strengthen the posture all day long," according to Holland. "Classes like Pilates," he adds, "can also help enhance posture and kinesthetic perception, which can also relieve neck pain."

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