10 Simple and Effective Exercises to Eliminate Neck Pain Fast

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Neck pain is one of the most common issue people complain about, especially now that we sit and stare tensely at the computer for several hours. It may also occur as a result of sleeping in a funky position.

Are you also faced with neck pain and you’re looking for the best way to relief the pain?

We’ve got the right solution for you!

This article contains 10 simple and effective exercises to eliminate neck pain fast, and it will interest you to know that each workout requires no equipment, and you can do all from the comfort of your home.

10 Simple and Effective Exercises to Eliminate Neck Pain Fast

10 Simple and Effective Exercises to Eliminate Neck Pain Fast

A Word of Caution: Make sure you seek professional advice from your doctor or therapist before engaging in any of these exercises, especially if your neck problem seems to be more serious or you are just recovering from an injury or accident.

Here we go…

1. Static Extension Position

10 Simple and Effective Exercises to Eliminate Neck Pain Fast

This exercise is very challenging, and it will work your shoulders, forearms, and wrists to a significant extent.

How to do it

Start on all fours and place your wrists under your shoulders as well as your knees under your hips.

Walk both hands out right in front of you about 6 inches, and then shift your body forward such that your shoulders will stack right over your wrists. Your hips are ought to be almost six inches in front of your knees.

Let your elbows remain locked out straight, and also allow your shoulder blades to collapse together.

Again, let your head hang so as to allow your neck to release here.

Now, relax your stomach and let your low back arch.

Hold it for the next 2 minutes and ensure your elbows don’t bend.

Read:  8 Best and Simple Strengthening Exercises to Get Rid Of Knee Pain Fast

2. Static Wall

10 Simple and Effective Exercises to Eliminate Neck Pain Fast

This exercise will continue to release the muscles of your neck and upper back while your thoracic back is being extended against the hard surface of the floor. It will also work the muscles of your lower leg.

How to do it

Lie on the ground and scoot into the wall and straighten your legs up it.

If you feel some stiffness in your hamstrings, quickly scoot back until your tailbone rests flat on the floor.

Pull your toes back and also tighten your thighs.

Now, ensure your feet are hip-width apart and pointing straight out from the wall.

Maintain this position for about three [3] minutes.

Read:  11 Intense Abs Workouts to Burn Belly Fat Fast At Home

3. Sitting Floor

10 Simple and Effective Exercises to Eliminate Neck Pain Fast

This exercise activates the muscles of the shoulder and upper back so as to keep the spine and shoulders in the right place.

How to do it

Sit on the ground, keep your back up against the wall and ensure your feet are hip-width apart.

The next thing now is to Pull your shoulder blades together and down and also tighten your thighs. After that, pull your toes back and make sure your feet are straight and that your head is touching the wall.

Maintain this position for about 3 minutes.

4. Frog

10 Simple and Effective Exercises to Eliminate Neck Pain Fast

This exercise feels great and it releases the muscles of your groin and inner thighs. It will also target the muscles of your neck, jaw, and upper back.

How to do it

Lie on the ground and place your feet together and your knees apart.

Place your palms up on the ground at 45 degrees to your body.

Stay like this and relax for about two minutes. Your low back should’ve arched off the floor by now.

Read: 7 Easy Exercises to Lose Upper Thigh Fat in 7 Days

5. Seated Clasping Neck Stretch

10 Simple and Effective Exercises to Eliminate Neck Pain Fast

This exercise will work your core muscles and relief that stubborn neck pain to a great extent.

How to do it

Sit comfortably either in a chair or on the ground.

Clasp both hands and place your palms right behind your head.

Sit with a tall spine and firmly ground your hips into the seat.

Now, begin to press your hands down toward your thighs [very gently]and tuck your chin into the chest.

While pressing down, pull your head away from your shoulders using the heels of your palms. This will further intensify the stretch.

Maintain this for the next 30 – 50seconds, and then release your head up slowly and release both hands as well.

Read: 10 Lower Abs Exercises to Lose Lower Belly Fat Fast At Home

10 Simple and Effective Exercises to Eliminate Neck Pain Fast

6. Behind the Back Neck Stretch

Effective Exercises to Eliminate Neck Pain Fast

You can do this stretch anywhere and it stretches the sides of your neck very effectively.

How to do it

Stand with both foot hip distance apart and place your arms by your sides.

Reach your hands behind your backside, and then hold onto your left wrist using the right hand.

Now, begin to straighten your left arm gently using the right hand and slightly pull it away from you.

For a more intense stretch, slowly lower the right ear toward your shoulder.

Maintain this for about 30 seconds and then switch sides.

Read: The Best Butts and Guts Workouts for Flat Abs and a Bubble Butt

7. Seated Heart Opener

Easy and Effective Exercises to Eliminate Neck Pain Fast

It engages the front of your neck, chest, and shoulders to a greater extent.

How to do it

To start with, you need to sit on the heels as thou coming into Reclining Hero pose.

Now, lean back and place both palms flat on the ground somewhere around eight to 10 inches behind you so as to make your fingertips to be pointing away.

After that, press both hands firmly into the floor to lift your chest high. Arch your back and push your hips into the heels.

For a more intense stretch, lower your head right behind you and stretch through your throat as well as the front of your chest even more.

Stay for 25-30 seconds and then lift your head and torso up.

8. Forward and Backward Tilt

10 Simple and Effective Exercises to Eliminate Neck Pain Fast

This is yet another effective workout for relieving neck pain. Fortunately, you can do it while you’re seated or on your feet, but make sure you keep the moves slow and smooth.

How to do it

Place your head squarely over your shoulders and ensure your back is straight enough.

Lower the chin toward your chest and hold for about 20-30 seconds. Relax a bit, and then lift your head back up very slowly.

Now, tilt your chin upwards [toward the ceiling]and bring the base of your skull to a very close range to your back. Maintain this for 10 seconds and finally return to the start position.

Repeat the set as much as you can. Do it every day.

Read: 10 Best Yoga Stretches to Relieve Sciatica Pain

9. Side Tilt

10 Simple and Effective Exercises to Eliminate Neck Pain Fast

For a quicker neck pain relief, try out this exercise.

How to do it

Begin by standing with both foot hip-width apart and place both arms down by your sides.

Tilt your head toward your right shoulder in a gentle manner and try touching it using your ear, stop immediately you feel the stretch, and avoid raising your shoulder.

Maintain the stretch for about 6-10 seconds before finally returning to the start position.

Repeat this on the opposite [left]side. You can do multiple sets and make up to repetitions.

If you want the stretch to be more intense, put your hand on the same side of your tilted head right on top of your head. After that, begin to press softly with your fingertips.

Read: 10 Beginner Yoga Poses to Enhance Flexibility

10. Neck Stretches

10 Simple and Effective Exercises to Eliminate Neck Pain Fast

This exercise is very effective in easing stiffness and can also help in preserving and expanding the range of motion you can achieve in any affected cervical/neck joints.

How to do it

Hold your body straight and push your chin outward so as to stretch your throat.

After that, tense your neck muscles and maintain this position for almost 5 seconds.

Now, bring your head back to the center and push backward while your chin still remains up.

Maintain this position for about 5 seconds.

Repeat this process five times.

You can also read: 10 Best Yoga Exercises for Back Pain

Simple Remedies for Neck Pain

Try out these simple remedies to get rid of neck pain fast:

  • Take any of the trusted and effective over-the-counter pain relievers such as ibuprofen or acetaminophen.
  • Tell a friend or partner to help massage the painful areas in a gentle manner.
  • Sleep on a firm mattress without any pillow.
  • Get a soft neck collar from your health care provider so as to relieve discomfort. NOTE: Avoid using the collar for a long time as it can weaken your neck muscles.
  • If the pain affects your daily activities, consult your doctor ASAP.

 

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