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Relieve neck pain from poor posture and routine work with stretches and exercises provided by Marshfield Clinic. Complete one exercise or stretch 2 to 3 times each hour. Focus on good posture by keeping your spine and neck in neutral positions. Shine Neck Side Bend: • Sit or stand for this exercise.
Seated Cervical Sidebending Stretch. Setup. Begin sitting in an upright position with your feet flat on the floor. Movement. Gently draw your chin in, while keeping your . eyes fixed on something in front of you. Tip. Make sure that you do not look down as you do this exercise, or bend your neck forward. Setup. Begin in a standing upright ...
The exercises below help to stretch some of the muscles around the neck. Having good flexibility will help balance the loads and strains on your neck joint. It is particularly important that there is good balance in the muscles around your neck, so that they are able to hold your neck vertebra and joints in good alignment.
Cervical and Shoulder Girdle Stretches Exercise 1: Scalene Stretch Sit straight up in a chair with your shoulders relaxed. Keep your gaze straight ahead at eye level and your chin pointed down slightly. Slowly bend your head to the right side. Hold this stretch for 20 seconds. Rest for 15 seconds and repeat the exercise two more times. Then repeat
Neck exercises. To complete the neck exercises below, make sure you are in a sitting position. Turn your head to one side until you feel a stretch. Hold for 5 - 10 seconds and then relax and do the same on the opposite side. Repeat 5 - 10 times.
Neck Pain Exercises. This handout provides a set of exercises designed to alleviate neck pain. These exercises are intended to strengthen neck muscles, improve flexibility, and enhance posture. Please consult with your healthcare provider before starting any new exercise regimen.
Below you will find stretching exercises specifically for the neck. If you suffer from a stiff neck or a pinched nerve in the neck , these exercises with give you pain relief.
