Physiotherapists are accustomed to treating and addressing neck pain, a common pathology that they encounter and work with almost every day. To relieve the pain, discomfort, or stiffness associated with neck pain, there are stretching exercises to avoid cervical contractures and provide a highly effective and accessible self-treatment option.
In this article we are going to teach you which are the best stretching exercises to help maintain cervical contractures.
Measures to relieve neck pain
Expert cervical physical therapists highly recommend these specific neck stretches to relieve pain and discomfort. As we continue to adhere to social trends, maintain a fast-paced lifestyle, and experience high levels of stress and anxiety, neglect of our necks has become common. Consequently, It is increasingly common for people to suffer from neck pain or chronic cervical discomfort, which hinders the ability to rest adequately or engage in regular exercise.
To address the various challenges caused by neck pain, such as dizziness, limitations, and other everyday problems, it is crucial to perform a specific series of cervical stretches aimed at relieving cervical contracture. The main objectives of these sections include:
- Relieve and reduce the pain it inflicts on us.
- Expand the range of motion.
- Improve the strength of the muscles in the cervical region.
After incorporating and consistently performing the recommended stretches for cervical contracture or neck pain, It may be beneficial to explore additional exercises aimed at strengthening the neck. These exercises will further enhance the process of relieving discomfort and eliminating any persistent neck pain or cervical problems.
Stretching exercises to avoid cervical contractures
To relieve cervical discomfort and pain, people can perform these recommended cervical stretches at home at specific times: upon waking and before bed, and even during the day if necessary.
Stretches for neck pain will repeat for 30 seconds initially, gradually increasing by 5 seconds each day until reaching a duration of 1 minute. These stretches can be done comfortably anywhere, as long as a comfortable chair or seat and, if possible, a towel are available.
Perform stretches designed specifically for cervical contracture or neck pain can effectively relieve the discomfort and stiffness commonly associated with this condition. Keep in mind that doing these cervical stretches daily or exercises specifically designed to relieve cervical contracture can effectively strengthen muscles and improve range of motion, which can reduce dizziness in many cases.
Physical therapists have developed a series of six cervical stretches designed specifically to target the neck area.
Stretching for cervical contracture
Let's start the stretching exercises for cervical contracture by placing your hands on your legs or a towel and gently tilting your neck down. Hold this position for 30 seconds to effectively stretch your neck muscles. With a series of 3 and a total of 10 repetitions, these exercises are quite efficient in eliminating the pain of cervical contracture.
Neck stretch
For the second exercise, Perform an active extension as you stretch. Place your hands on your legs or on a towel and continue with these neck stretches specifically designed to relieve pain. Hold each stretch for 30 seconds. With a series count of 3 and a total of 10 repetitions it is more than enough.
Active rotation
For exercise 3, you have to perform an active rotation while stretching. Place your hands on the pillow and rotate your neck in one direction, then repeat the movement in the opposite direction. It is recommended to perform these cervical stretches twice on each side. Hold each stretch for 30 seconds. It is advisable to perform 3 sets of 10 repetitions for more effect.
Lateral neck tilt
For exercise 4, You have to perform a lateral inclination of the neck to relieve neck pain. Place your hands on their legs or a pillow and perform this stretch. Like the previous stretches, remember that you can repeat this movement on both sides. Hold this position for 30 seconds. For a greater effect, it is advisable to do 3 sets of 10 repetitions each.
Tilting the neck towards the opposite side like a hand
To relieve neck discomfort, this exercise can be performed by gripping the seat with one hand and using the other to gently tilt your neck to the opposite side. Hold this side tilt for 30-40 seconds before returning to the starting position. In this exercise we will only do a series of 3 repetitions.
Bending stretch with rotation
To conclude our series of stretches for neck pain, we have the one-handed flexion with rotation stretch. Start by firmly gripping the seat with one hand while using the other to help achieve maximum neck flexion and rotation to the opposite side. Hold this position for a period of 30 to 40 seconds before returning to the starting position. This exercise only has one series of 3 repetitions.
Good habits for cervical
These exercises that we have seen are quite good for relieving cervical pain, especially contractures. However, before performing exercises to relieve pain The most fundamental thing is to acquire good posture habits so that our necks do not hurt. It must be taken into account that many people sit for 8 hours in an office and end up in positions that cause neck pain. For these people, the most recommended thing is to get up from the seat every so often to be able to stretch and mobilize the neck.
On the other hand, performing strength exercises in the gym can help you increase trapezius muscle mass and better protect your neck. It's all about staying as active as possible and maintaining these bad posture habits.
I hope that with this information you can learn more about stretching exercises to help with neck contractures.