Between sitting at desks working every day and now using smartphones and other hand-held devices more often, our necks have taken years of abuse. Not to mention age-related maladies like osteoarthritis, nerve compression, and neck strains from potential injuries. It all adds up, and now you’re probably looking for some relief.
Granville Center for Rehabilitation and Nursing wants to help with that pain in your neck by offering these four exercises to dull the pain and hopefully make it a thing of the past.
- Side-to-Side Stretch
This simple stretch should yield good results. Start by placing your right palm on top of your head and gently move it so your right ear goes toward your right shoulder. Hold that position for 10-30 seconds. Once you gently move your head back to the center position, repeat the movement on the left side.
- Front-to-Back Stretch
This will stretch your neck in the north-south directions after you did it horizontally. Start by dropping your head forward so your chin gets as close to your chest as possible. Then move your head back as far as you can. Repeat that process 10 to 15 times.
- Get Up!
This isn’t so much a targeted neck exercise but rather, it gives your neck a break from your sedentary position and potential bad posture. Aim to take no less than a two-minute walk for every 30 minutes of sitting time. If you can make it a 10-minute walk, that’s even better!
- Improve Your Posture
Speaking of your posture, consciously working on improving it will ease the pressure on your neck. If you have bad posture, correct posture may feel unnatural, so you’ll have to work on it. Start by making sure your shoulders are down and pulled back, and then straighten your spine by making it as tall as possible.
To learn more about Granville Center for Rehabilitation and Nursing and all of the services they offer, visit http://granville-center.facilities.centershealthcare.org/.
