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Simple exercises to get relief from Cervical Pain

Nithya Lakshmi | June 14, 2018

Simple exercises to get relief from Cervical Pain

Cervical pain has become one of the common health problems among many people who use mobile phones round the clock. Besides mobile users, there are others who end up with a neck pain mainly due to the work structure, stress or other chronic illnesses. The right exercise is essential in order to get rid of the tension around your neck before the situation worsens.

Here is a list of simple exercises for your neck which can help you relax the muscles around your neck easily. These can be done sitting anywhere-


1.Shoulder rolls –

Isometric exercises like shoulder rolls will help in strengthening your muscles around the shoulder and neck region increasing the flexibility. When in cervical pain, you mustn’t ignore the shoulders but relax them as well.

Steps to follow

  • Sit in a chair or stand with feet apart at shoulder level.
  • Slowly rotate your shoulders from back, up, front and then down in a circular motion.
  • Repeat it five times.
  • Repeat the same from front to back for five times.


2.Neck rotation –  

Another important exercise for your neck stretch is neck rotation. This gives a good stretch on both sides of your neck thereby releasing the pain or pressure.

Steps to follow

  • Sit comfortably or stand in a position.
  • Just turn towards your left extreme by keeping your chin intact (or straight)
  • Stay for 5 to 10 seconds. Feel the stretch towards the right side of your neck.
  • Similarly, repeat for the other side.


3.Neck stretches –

When you are seated in one posture working for long hours, you might end up with cervical pain.  At times a simple stretch to your neck will give you the relaxation that you are expecting, by releasing the muscle tension at the neck region.

Steps to follow –

  • Bring your right ear to your right shoulder without lifting the shoulder (keep both shoulders straight).
  • Feel the stretch on the other side of your neck.
  • Place your hand on your ear and slightly give a pressure.
  • Similarly practice the other side also.
  • Stay in this position for 10-15 seconds.

4.Back shoulder stretch –

You should not ignore your shoulder muscles when you end up with a neck pain. The stretches given to your shoulders will ease the joints connecting your neck and shoulder.

Steps to follow –

  • Simply lift your right arm and bend it above shoulder level.
  • Use your left hand and pull your right arm as much as you can, gently feeling the pressure on your right shoulders.
  • Stay in this position for 10 seconds.
  • Repeat the same with your right hand.


5.Cat and cow pose –

With a combination of inhaling and exhaling along with the stretches, cat and cow pose will help in releasing your neck pain effectively.

Steps to follow –

  • Come down to your knees and rest your palms on the floor.
  • Now inhale, look up and stretch bringing your belly down and lifting your back hip up.
  • Slowly exhale and bring your head down lifting your back to an arch like a cat as shown in the picture.
  • Repeat this several times.


Image source – wikipedia commons, pixabay, flickr, nellis airforce base