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6 Super Exercises To Release Tension In The Neck

To reduce pain, relieve neck tension, and relax your back muscles, try taking a hot shower or bath at the end of your workday, and doing some of the exercises below.
Neck pain can occur for a number of reasons: incorrect body position during sleep, prolonged sitting in front of a computer, improper posture, etc. Neck tension not only causes discomfort and soreness but can also cause headaches and pain in the upper back.

Take note of this set of exercises, and you will instantly feel relief in the cervical spine. Exercising every day will make you feel better and may help you keep your back more straight.

6 super exercises to relieve neck tension

1. The gentle stretch of the lateral neck muscles

Sit on the floor with your legs crossed and keep your back straight. Place your right hand to the side next to your right knee as if you were leaning on it, but do not touch the floor. Grasp your head with your left hand and slowly tilt your head to the left. To increase the tension in your neck muscles, apply light pressure to your head. For a stronger stretch sensation, you can hold onto your right knee. This will stabilize your torso and stretch your lateral neck muscles. Hold the position for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.

2. Neck circumference

Exercise helps relieve tension in the neck, stretching the back muscles of the neck and upper back more deeply.

Sit in a comfortable position or remain cross-legged. Close your hands in a lock and place them on the back of your head. Straighten your back and fix your hips by pressing them firmly against the floor. Now, gently press your hands on your head down to your hips, pressing your chin against your chest. Try to pull your head away from your shoulders as much as possible, this will stretch your neck muscles even more. Lock in the pose for 30 seconds, then slowly lift your head up and remove your hands.

3. Hands behind the back

This exercise can be done while standing anywhere.

Stand straight with feet shoulder-width apart, arms at your sides. Behind your back, wrap your right hand around the wrist of your left hand. Using your right hand, gently straighten your left hand and extend it away from you. To increase the tension in your neck, slowly tilt your right ear toward your shoulder. Hold the position for 30 seconds, then repeat the procedure on the other side.

4. Werewolf

This relaxing exercise will not only help relieve tension in your neck and shoulders, but it will also ease headaches and drowsiness.

Take the "baby pose": sitting on your knees (hips pressed to the heels), rest your forehead on the floor. Take a few even breaths in and out to help relax and stretch your spine. When you're ready, lock your hands behind your back. Getting your wrists close together can help increase the stretch in your shoulder muscles. Then raise your arms as high as you can. Take a deep breath and shift your weight, lifting your hips from your heels, as shown in the photo. Stay at head level and stretch your arms as close to the floor as you can. Lock in for 10 seconds and then lower your hips to your heels. Pause for 10 seconds and lift your hips again. Do this exercise 5-10 times, then return to "baby pose" and place your arms at your sides.

5. Open heart

Exercise helps release tension in the neck through the front, chest, and shoulders.

Sitting on your knees, hips on your heels, bend back and rest your hands on the floor, hands in the direction of the bend. Press your hands firmly to the floor so you can lift your chest high, arching your back, resting your hips against your heels. To increase the stretch, lower your head backward, feeling even more muscle tension through your throat and front of your chest. Hold the position for 30 seconds, then lift your head and torso.

6. Bridge

This classic yoga pose allows you to regulate the tension of the neck muscles: the higher the hips are lifted, the more the back of the neck is stretched, and accordingly, it is better to relieve tension in the neck.

Lie on your back with your arms along your body, palms down. Bend your knees and rest your feet on the floor. Bring your heels as close to your hips as you can while maintaining the distance between your feet (shoulder width). Make sure your legs are parallel to each other. Using palms and feet, lift your hips off the floor. Hold the pose and close your hands in the lock behind your back. Rock from side to side to bring the shoulder blades together. Lock in the pose for 30 seconds while continuing to raise your hips. Then gently lower yourself to the floor and hug your knees with your hands, pressing them to your chest. You can swing slightly on your back to relieve tension in your lower back.

Do these exercises as exercises in the morning and evening and you will no longer experience neck problems.

Your neck needs rest too!