3 Effective Exercises To Relieve Neck and Back Pain


If you are dealing with stiff back, neck and shoulder pain, getting a professional massage should relieve you from the annoying health condition. Unfortunately, people do not always have the money and/or time to afford a professional massage.

Physiotherapist Nadia Perez, from Los Angeles, recommends self massaging. In this article we will present you three simple techniques for self-massaging. The techniques are simple to perform and will help with back, shoulder and neck pains.

1. Self-Massaging Your Neck

This method is recommended in situations in which you are not able to turn your head to the sides due to severe pain in the neck. All you need is a foam block or some kind of hard sponge and a tennis ball.

Take the foam block in one hand and the tennis ball in the other. Stand 30 cm away from the wall and throw your left leg back. While standing in this position you should face the wall. Hold the foam block against the wall, onto your right shoulder and place the tennis ball between your neck’s curve and the cube. Press your body against the wall by moderately applying pressure. Repeat this exercise on the other side of your neck as well.

2. Self-Massaging your back’s Upper Part

Neck pain is very often associated with pain in the back. So make sure you massage your back when you are about to massage your neck. Stand with your back next to a wall.

Place the ball in the the area between your spine and the top of your right shoulder while leaning your body to the wall. You will manage to massage internal muscles by making circular motions with your hand.

3. Stretching The chest and Neck

Since all of us constantly use computers and mobile phones, our neck is pulled forward all the time which leads to neck pain. This dull pain, stiffness and pain throughout the body can also be caused by improper sleeping. In order to avoid this pain, we need to occasionally stretch the back and neck.

Stand still, place your hands behind your back and slowly lift your head upwards in order to stretch your neck and whole body. Tuck your stomach in while you do this. Hold your spine in a neutral position. Make sure you hold your body in this position for approximately half a minute.

Source: Healthy Food House


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