Relieve Neck Pain with Simple At-Home Exercises:

Neck pain is a common issue for many people, often stemming from poor posture, long hours of desk work, or stress. The good news is that you can take steps to alleviate neck pain, and improve flexibility from the comfort of your home, through these 5 simple and effective exercises.

1. Neck Tilt:

   – Sit or stand with your back straight.

   – Slowly tilt your head to one side, bringing your ear toward your shoulder.

   – Hold for 15-30 seconds, feeling the stretch on the opposite side of your neck.

   – Repeat on the other side.

2. Neck Rotation:

   – Gently turn your head to one side, aiming to bring your chin over your shoulder.

   – Hold for 15-30 seconds, feeling the stretch along the side of your neck.

   – Repeat on the other side.

3. Neck Flexion and Extension:

   – Slowly lower your chin to your chest, feeling a stretch along the back of your neck.

   – Hold for 15-30 seconds.

   – Slowly lift your head back up, looking towards the ceiling to stretch the front of your neck.

   – Hold for 15-30 seconds.

4. Forward Rolls:

   – Shrug your shoulders towards your ears.

   – Roll your shoulders forward in a circular motion.

   – Repeat for 10-15 seconds.

5. Backward Rolls:

   – Shrug your shoulders towards your ears.

   – Roll your shoulders backward in a circular motion.

   – Repeat for 10-15 seconds.

Incorporating these simple at-home exercises into your daily routine can contribute significantly to reducing neck pain and promoting overall neck health. Remember to perform these exercises gently and listen to your body. If you experience persistent or severe neck pain, contact one of Be Fit’s licensed Physical Therapists for a personal evaluation to help you live a more comfortable, pain free life.

At Be Fit we don’t just treat your pain. We find the root cause of the problem and tailor a treatment for you. Our cervical treatment may be just the thing for you.

Call us to book your personal consultation appointment today!
630.964.4008 | Neck Pain – Physical Therapy in Downers Grove – Be Fit Physical Therapy and Pilates (befitpt.com)