Has your neck been hurting since being quarantined at home? If so, you are not alone. As we all have to learn how to become accustomed to new ways of living for the time being, it can be easy to fall into a sedentary lifestyle.
Poor posture from sitting on the couch watching TV, staring down at your phone, or even getting used to the ergonomic changes of moving to a home office can lead to neck pain.
Fortunately, there are exercises you can do to help relieve and prevent neck pain while you are safely distancing yourself at home. Follow the exercises below and let us know if you have any questions! If you are unsure about how to complete one of these exercises, or if you notice discomfort while performing one, make sure to consult with your physical therapist before continuing.
Relieve your neck pains with these 5 exercises
- Thoracic Sphinx Rotations. Experiencing neck pains while home? Try Thoracic Sphinx Rotations. Sit kneeled with your arms on the ground in front of you. Place one hand behind your head and then slowly stretch to bring that elbow in towards your opposite arm. Repeat (3 reps of 10) then switch arms, following the same directions. This will stretch your neck to help you find relief!
Here is a video for your reference: https://vimeo.com/312159266/dc83828b8e
- Wall Pec Stretch. Did you know you could do a Wall Pec Stretch from your home? Place your arms flat on either side of a wall or doorway, leaning your chest in front of you. Slowly glide your arms up until you feel the stretch in your arms and chest. Hold this stretch for 30 seconds on either side. Easy and beneficial!
Here is a video for your reference: https://vimeo.com/387681509/300782e06b
- Sitting Cervical Sidebending Right With Overpressure. This stretch might sound confusing and difficult but we promise it is simple! Begin standing or sitting up straight, placing your right hand behind your neck and your left hand on top of your head. With your left hand, pull your head to the side to feel the stretch. Hold this stretch for 30 seconds and then switch arms, repeating the same instructions to get a full stretch on both sides of the neck.
Here is a video for your reference:
- Thoracic Matrix, Traverse Plane. For this exercise, you will need a chair to sit on. Begin by sitting straight with your arms outstretched in front of you. Then, slowly take your left arm and swing it behind you in a 180 degree angle, so you are facing the opposite side of the room. Afterward, slowly swing it back to the front and in the same fluid motion repeat the same steps with your right arm. Aim for 3 reps of 10 on both sides. A good workout and a great way to stretch both those neck and back muscles!
Here is a video for your reference: https://vimeo.com/311669196/d08d6a10ae
- Thoracic Matrix, Sagittal Plane. You will also need a chair for this exercise. Begin sitting up straight with your arms by your sides. Then, in a controlled, fluid motion, lean forward to touch your toes and then reach your arms to the sky, sitting up as straight as you can against the back of the chair. Arch your back against the backrest and lean your head back to really feel that stretch in your neck. This exercise is great for not only targeting the neck muscles, but also the back and shoulder muscles as well!
Here is a video for your reference: https://vimeo.com/311669211/4f3539f36d
If your neck is hurting you, these exercises can help! If you would like any extra assistance at this time on relieving neck pain or getting more advice on how to do these exercises correctly (or how to add more into your daily routine) call or message Pukalani Physical Therapy at any time! We are here to help you stay active while also staying at home.