Exercises to relieve cervical pain

14/05/2024

Cervical pain is a very common pathology in our society; working in front of monitors, using cell phones and stress are the main causes.

The main problem is the appearance of contractures in the entire cervical musculature, which is usually caused by maintaining static head postures, while without realizing it we raise our shoulders, shortening the main muscles such as the trapezius and levator scapulae.

To avoid this, it is advisable to do some very simple exercises that seek to release tension and renormalize muscle tone.

We could repeat the following exercises several times throughout the day, but at least we should do them at the end of the day before going to sleep, since in this way we relax the muscles before falling asleep.

Exercises

All exercises should be done sitting, with your back straight and shoulders relaxed, placing your hands on top of your legs.

They are exercises that must be performed slowly and gently, reaching the maximum angle of mobility without pain appearing, maintaining this position for a few seconds and returning to the initial position. Perform 10 repetitions.

1. Flexoextension and cervical rotation

Say “yes” with your head tilted forward. Say “no” with your head pointing your chin to your shoulder.

2. Lateral tilt

Try to bring your ear towards the shoulder on the same side.

3. Shoulder raise

Raise and lower your shoulders at the same time without moving your head.

4. Shoulder raise

Raise and lower your shoulders alternately without moving your trunk.

5. Shoulder rotation

Draw circles with both shoulders back.