How to relieve cervical pain with four easy exercises

Cervical pain is a very common chronic neck pain condition that has very different causes and symptoms.

In any case, it is best to intervene immediately on the affected area with physiotherapy treatments and in the most intense cases with pharmacological therapy.

In milder situations, a sequence of exercises can be performed, even for those individuals who do not manifest the full-blown symptoms.

In fact, these exercises are excellent because they reactivate the muscles in the neck and shoulders, thereby alleviating or preventing future problems.

via Youtube

1. Extend your neck to the right and then to the left. You should feel a tension along the trapezius muscle due to it being stretched.

Repeat the exercise 10 times for each side.

2. The second exercise involves rotating the head and neck. Perform the movements slowly feeling the tension in the shoulder muscles.

Repeat the exercise 10 times for each side.

3. Next, bring your neck and head forward and back. In this case, the area being affected by tension corresponds to the first vertebrae of the spine.

Repeat the exercise 10 times for each side.

4. To complete the exercise sequence, turn your shoulders forward and backward, so as to force the contraction of the trapezius muscle.

Repeat the exercise 10 times in the direction of rotation. 

To finish, here is a list of recommendations: 

• All exercises must be performed without pain.
• At the end of each exercise muscle tension must be felt.
• Increase a little at a time the range of the movements. 
• Do the complete exercise sequence in the morning and in the evening. 
• Be patient.
• Breathe and relax during the exercises!