Neck pain is a common problem and can be caused by many factors, including poor posture, muscle tension or strain, and poor neck alignment. The neck is a complex structure of bones and muscles that support the head. The human head weighs about 12 pounds, which can significantly strain your neck when it’s not adequately supported. Additionally, looking down at your smartphone or other electronic devices for extended periods, also known as forward head posture, can lead to imbalances in the neck muscles and excessive joint stress.
Fortunately, you can do several practical exercises to relieve neck pain and restore it to normal alignment. A simple neck stretch is one of the best exercises for correcting lousy posture. For this, you need to lie on your back in bed with your head supported by pillows. Next, slowly move your chin toward your chest until you feel a slight pinching sensation at the base of your skull (not too far). Hold for twenty seconds before releasing, and repeat this process five times in total. You can also try the neck roll while your chin is tucked toward your chest. Rotate your head left to right towards each shoulder so that the muscles can be stretched and any stubborn knots can be relieved. Another similar exercise entails positioning the chin directly over the sternum and placing your fingers on the top of your head. Next, gently push your head forwards till it touches the wall before returning to its original position. Repeat this process three times and then repeat it in the morning before getting out of bed.
The next stretch targets the muscles that support your neck from underneath: lay on your stomach with your head resting on the floor. Reach back with both hands and grab your ankles while pulling your head back towards your shoulders. This will ensure that the upper back, shoulders, and neck are stretched. You could also lie down on a firm mattress and place a rolled towel under each shoulder blade; this will force you to lift your head slightly while you sleep, preventing it from falling forward and reducing headaches.