Over the next few weeks, I am going to share with you some tips on corrective exercise. We will go over why certain areas of your body may ache and what to do about it. Today, we are focusing on neck pain.
If your neck is constantly bothering you, it is likely because of a muscle imbalance in the neck, shoulders and/or back. Answer these questions in your head:
1. Do you have slouchy posture?
2. Do you drive a lot?
3. Are you on the computer or phone a lot?
4. Do you skip back day at the gym?
5. Do you sleep on your stomach?
6. Do you tighten your neck and shoulders when you’re stressed?
If you answered yes to any of those questions, that is why you have neck pain. There are hundreds of common habits that cause neck pain, but these are the most common and thus the one’s we will focus on today. If I don’t help you figure out what is causing your neck pain in this post, please contact me, and I will try my best to help!
Assuming you do not have a neck injury, neck pain usually stems from certain muscles in your neck and shoulders being very tight and other muscles in your back and neck being very weak or unused. So, if you want to get rid of your neck pain you need to do a regular corrective exercise routine that strengthens your weak muscles and stretches your overactive muscles. It would also be beneficial to change the habits that are causing your neck pain to flair up.
Avoid sleeping on your stomach, make sure you train your muscles equally at the gym, correct your posture when you feel yourself slouching, pay attention to things that cause you stress and try to find a way to manage that stress that does not involve tensing your upper body. I know it can be difficult to change all of these habits. It can be especially challenging to avoid driving or working on the computer if it is apart of your job, so it is good to have a daily routine (like the one below) that combats the damage those things do to your body.
Daily stretches, regular back workouts, and posture adjustments throughout the day should help ease or eliminate your pain.
I hope you found this information to be helpful and understand what habits you need to change to get rid of your neck pain. The video below is a 10-minute stretch and corrective exercise routine that will help relax the tight muscles in your neck and strengthen the weaker muscles that we talked about. I recommend doing the video everyday until your neck starts to feel better, and then do it once or twice a week to stop the pain from coming back.
This is just the beginning of the corrective exercise series on this blog. If you want to see my tips on knee pain, lower back pain, and more, sign-up for my 30-Day Stretch Challenge. It is a free challenge and will allow you to see my corrective exercise blogs early. The challenge also comes with a 30-day stretch guide. If you already have an MFit username and password, you can access the challenge HERE!
Try the workout below:
Do 1 set of each exercise or stretch –
Head Rolls (5 reps each way)
Look Side to Side (10 reps)
Look Up and Down (10 reps)
Chin to Chest Stretch (30 seconds)
Turtle Neck (10 reps)
Shoulder Rolls (10 reps)
Bodyweight Flies (15 reps)
Bodyweight Squat to Row (15 reps)