Stiff neck is common among us. A stiff neck is usually the result of muscles weakening over a long duration of poor posture. There is some exercise you can do to improve the situations. However, try to avoid these exercises if you have severe neck pain and call your doctor.
Try to Move your neck slowly and avoid sudden movement on your neck.
Head exercise
Up and down neck tilt
Tilt your head down to lower your chin toward your chest. You should feel your neck muscles tense.
Hold for five seconds. Then tilt your head backwards, stretching your neck and chin muscles.
Hold for five seconds.
Repeat five times.
Side to side neck tilt
Tilt your head down towards your shoulder. Tense your neck muscles.
Hold for five seconds.
Return your head to centre and repeat on the opposite side.
Repeat five times.
Neck turn
Turn your head on one side. Tense your neck muscle.
Return your head to the centre and repeat on the opposite side.
Repeat five times.
Neck stretch
Try to keep the rest of your body straight, push your chin forward.
Return your head to the centre.
Push your chin backwards and keeping your chin up.
Repeat five times.
Shoulder exercise
The exercise focus on loosening trapezium muscle on both sides of the neck.
Stand with feet shoulder-width apart and arms to your sides.
Rotate shoulders 5 times in a forward direction.
Rotate shoulders 5 times in an opposite direction.
Repeat five times.
When should I expect the stiff neck go away?
In general, the stiff neck should disappear within 2 weeks. Try to do neck exercises regularly even if the pain goes away.
Other things to pay attention
Sitting postureNeck pain can often caused by poor posture and staying in the same position for too long. Try to be aware and adjust your posture.
Sleep posture
Try to sleep on your back. Read more about our previous post about different sleep posture.
Final word
If stiff neck persists and even get worse, seek medical advice immediately.