How to Get Rid of Neck Pain or Stiff Neck

If you have neck pain or stiff neck, you might want to watch this video.

Neck pain can be very annoying. You have difficulty looking up or down or looking side to side. It is also dangerous because you will be unable to scan your environment which is important during our every day tasks and especially if you are driving.
There are several causes of neck pain. If you have seen your doctor and if you are clear to do exercises for your neck pain, continue watching this video.
In this video we will be doing stretches and exercises to relieve and treat your neck pain.

Before starting the stretches, rate your pain rating from 0 to 10 with 10 being very painful. We will compare your pain rating after doing the neck stretches.

First we need to warm up our neck. Look up and down 10 times. Next you bring your ear to your shoulder 10 times and last warm-up exercise is turning your head side to side 10 times. It is better if you do the sitting down just in case you get dizzy.

Next we will do your stretches. First stretch is looking up. Just place your fingertips under your jaw line and push up your chin towards the ceiling for 10 seconds.
Second stretch is bringing your ear to your shoulder. Let’s bring your right ear to your right shoulder. Sit on your left hand to prevent your shoulder from coming up. Bring your right hand to the side of your left ear and pull down towards the right shoulder. This will stretch the left side of your neck. Hold this for about 30 seconds and do the same to the left side to stretch the right side.

Third stretch is neck rotation. Turn your head towards your right and place your left hand to the side of your left face and push to the right. Do the same turning your head to the left. Hold this for 30 seconds.

Fourth stretch is smelling your armpit. Turn your head 45° to the right and bring your right hand To the backside of your head towards or closer to your left ear and pulled out towards your right armpit. Did the same to the left and hold it for 30 seconds.

The fifth stretch is diagonal chin up. Place your hand towards the temple of your opposite side and pull down to bring your chin up and diagonally. Hold it for 10-12seconds.

The sixth stretch is pulling your head up. Place your hands on each side of your face and gently pull your head up like you’re removing or taking off a helmet for 10 to 12 seconds.

Last stretch is Chin Tucks. This is done preferably laying down. Lie down on your bed and try to bring your chin towards the back of your head. In order for you to feel the right movement, place your hand towards the back of your neck and when you tuck you your chin you will try to fill out the gap or eliminate the gap from the neck and your bed. Hold this for 10-12 seconds.

After doing the stretches, try to move your head around and check how much pain or how much of a relief you are experiencing. Rate your pain scale from 0 to 10. If you feel relief, please consider sharing this video to your friends and family members are your Facebook groups who are experiencing neck pain.

#neckpain #neckpainrelief #neckstiffness

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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.

By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.

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