Exercises for pain – Neck Pain

Exercises for pain - Neck Pain

Neck Pain

Easier to do exercises for neck pain and headaches

Discover all of the neck exercises you can do using the foam roller.

The foam roller, which is used on the neck, provies a feel-good massage. And the best thing: you can use the massage roller yourself to release tension in your neck. Approach the massage roller exercises for the neck with care – it may be more comfortable for you to work with the BLACKROLL foam roller which is 20% softer.

Please be aware of your own performance limitations. If you feel short of breath or dizzy, you should stop. Talk to your doctor about what you should be aware of.

Exercises for acute neck pain

When performing the following exercises, you should make sure that you feel an intense stretch, but at the same time you can breathe relaxed. Do you have any spinal conditions or are you unsure whether these exercises are suitable for you? Then consult your doctor in advance about what can help mobilize your neck!

Cervical spine mobilization – gentle movements for acute neck pain complaints
Gentle cervical spine mobilization exercises can also be useful for relieving acute tension in the neck. Perform slow forward and backward bends, as well as sideways head tilts. These movements should always be controlled and without sharp turns. Such mobilization can promote flexibility and gently activate the neck muscles without causing additional tension.

Gentle Seated Neck Stretch for Quick Pain Relief
If you are experiencing severe pain in your neck, gentle stretching exercises can help relax the neck muscles and improve blood circulation in them. It is important not to do intense stretching or pressing.

Start in a seated position and slowly tilt your head to the side until you feel a gentle stretch in your neck. Hold this position for about 30 seconds and then switch sides.

Lateral neck stretch

Bend your left arm, press your elbow to your body and make a fist with your left hand.
Hold your arm at shoulder level and lower your left shoulder down. Keep your upper body vertical.
Look at your left fist and grab the back of your head with your right hand.
Tilt your head to the right, keeping your left fist in sight. The stretch is on the left side of the neck.
Hold the position for about 2 minutes and then switch sides.

Duration of the exercise:

approx. 2 minutes

Neck stretch with index fingers

Place one index finger on your forehead and the other on your chin. First, pull your chin in strongly, as if you had a double chin.
Keep the double chin and pull the back of your head back. The upper body remains vertical.
When the head is tilted back as far as possible, you can lift the chin and gently tilt the head back.
Hold this for about 2 minutes.

Duration of the exercise:

approx. 2 minutes

Exercise: light massage of the fascia of the cervical-collar region.

Another massage option is a roller fascial massage, which will help you gently relieve tension in the neck.

To perform the exercise, use a mini fascia roller.
Place it on the side of the neck muscles on the left at ear level. Now very slowly, but with sufficient pressure, move the roller towards the back.
Then place the roller on the right side and roll the muscle bundles down to the shoulder. In this way, you can promote relaxation and blood circulation in the neck area.
When performing this exercise, ideally, you should move the roller slowly and with as much pressure as possible over the affected areas without causing additional pain in this area.

Duration of the exercise:

approx. 2 minutes

Exercise with a neck brace

Lie on your back on a soft mat on the floor.
Place the bottom edge of your skull on the neck brace. This will pull your chin to your chest and stretch your neck.
You can stay here or take another step and stretch your arms back. This way, you also include the thoracic spine in the stretch.

Duration of the exercise:

approx. 2 minutes