Neck pain
Exercises you can do to relieve your neck pain:
1. Side Neck Stretch with Resistance – Reach one hand over the opposite side of your head, and hold with your fingers just above the ear. Gently pull your head toward your raised arm until you feel a stretch in your neck muscles. To strengthen, push back with your head as you pull with your hand. Hold for 15-30 seconds and repeat 3 times.
2. Chin Tuck – Stand or lie down with both hands by your sides. With your head in a neutral position, push slowly forward and down, trying to press your chin into your chest. Hold the stretch for 15 seconds. If you’re standing, slowly lifting your head back to neutral will strengthen the muscles at the same time you stretch them.
3. Head Retraction – This is designed to improve the strength of muscles at the base of the neck. Glide your head straight back, lifting your chin, and hold for 15 seconds. Repeat 3-5 times. Lifting slowly will give those muscles more strength as well.
4. Neck Press with Resistance – For a little more rigorous exercise, clasp your fingers behind your head, elbows out to the sides. Slowly pull forward on your head, while resisting with your neck. Do this for 10 seconds at a time, and repeat up to three
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