Workout of the week: 15 minutes of effective exercises to combat neck pain | ATLETICA

Neck pain is a common problem, especially among people who spend a lot of time in front of the computer or at a desk. Incorrect posture or a lack of exercise can lead to tension that can seriously affect everyday life. The good news: In just 15 minutes, you can integrate targeted exercises for neck pain into your routine that will provide you with quick relief and prevent tension in the long term.

In this workout of the week, we'll show you how to strengthen, mobilize and relax your neck muscles in a short amount of time. The exercises are easy to perform, don't require any special equipment and are ideal for incorporating into the office or at home. Whether you already suffer from neck pain or just want to prevent it - these exercises will help you regain more mobility and well-being in the neck area.

Strengthening neck muscles – why is it important?

Strengthening the neck muscles is crucial to avoid tension and pain in the neck area in the long term. Strong neck muscles ensure a stable posture and relieve the spine. Especially when sitting or working long hours at the computer, the neck tends to get into an unhealthy position, which can lead to tension and chronic complaints.

If you want to strengthen your neck muscles, you will not only avoid the typical exercises for neck pain, but you will also promote better posture. Strong neck muscles support the shoulders and upper back, making you less prone to discomfort in this area overall. Regular training and targeted exercises for neck pain therefore play a major role in relieving and preventing pain.

How are the neck muscles structured?

The neck muscles consist of several muscles that are responsible for the mobility and stability of the head, neck and upper shoulders. Here are the most important muscle groups:

1. Trapezius muscle (musculus trapezius) : This large, triangular muscle runs from the back of the head down to the middle of the back. It is divided into three parts (upper, middle and lower trapezius) and plays a central role in the movement of the shoulders and head. The upper part is particularly often affected by tension, which can lead to neck pain.
2. Suboccipital muscles : These small muscles are located right at the base of the skull and help raise and lower the head. They are often tight with poor posture, which can lead to tension headaches.
3. Sternocleidomastoid muscle : This muscle runs from the side of the collarbone to the skull and is responsible for turning and tilting the head. If this muscle is tight, it can lead to limited mobility and neck pain.
4. Levator scapulae : This muscle runs along the cervical spine and is responsible for raising the shoulder blades. It tends to become tight, especially during sedentary work or poor posture, and often contributes to neck pain.

The interaction of these muscles is crucial for the mobility and stability of the neck. Strong and balanced neck muscles not only help to maintain an upright posture, but also prevent tension and pain. Exercises for neck pain often target these muscles to relieve tension and strengthen the muscles.

Does stretching help with neck pain?

Yes, stretching can be very effective in relieving neck pain. Tension in the neck is often caused by rigid posture, prolonged sitting or stress, which leads to muscle shortening and limited mobility. Targeted stretching loosens the muscles and promotes blood circulation, which helps to relieve tension and reduce pain.

Exercises for neck pain that focus on gentle stretching ensure that the muscles in the neck and shoulder area relax. Regular stretching of the neck muscles also improves flexibility and mobility, which reduces the likelihood of tension recurring. In addition, stretching prevents poor posture, which is often the cause of chronic neck pain.

For long-term relief and prevention of neck pain, it is advisable to regularly integrate stretching exercises into your daily routine.

15 minutes of effective exercises for the neck muscles

In this part, we will show you simple and effective exercises for neck pain that you can do in just 15 minutes. These exercises for the neck muscles are specifically designed to relieve tension, strengthen the neck muscles and improve mobility in this area. You can integrate them at home, in the office or even in between in your everyday life.

1. Neck stretch (lateral stretch)

• Duration : 2 minutes
• This exercise helps stretch the muscles on the side of the neck and relieve tension.
• Execution : Sit up straight and slowly pull your head to the side by moving your ear towards your shoulder. Hold the stretch for 30 seconds per side. You can increase the stretch with your hand by gently pulling on your head.

2. Neck circles (slow circles)

• Duration : 2-3 minutes
• Neck circles mobilize the neck muscles and improve blood circulation.
• Execution : Sit or stand upright. Slowly lower your chin to your chest and slowly roll your head in a semicircle from one shoulder to the other. Perform the movement for about 1 minute in each direction. Make sure to perform the movement in a controlled and gentle manner.

3. Chin to chest (head bend)

• Duration : 2-3 minutes
• Head bending stretches the back of the neck and releases tension in the upper back.
• Execution : Slowly lower your head so that your chin touches your chest. Hold this position for 20 to 30 seconds before slowly raising your head again. Repeat the exercise 2 to 3 times.

4. Shoulder circles

• Duration : 2-3 minutes
• Shoulder circles relax the shoulders and neck area and improve mobility.
• Execution : Raise your shoulders towards your ears and then circle them backwards and downwards. Perform the movement in both directions for 30 seconds.

5. Resistance neck (strengthening the neck muscles)

• Duration : 3 minutes
• This exercise helps strengthen the neck muscles by applying light pressure with your hand against your head.
• Execution : Place the palm of your hand on your forehead and press gently while trying to push your head forward without moving it. Hold this position for 10 seconds. Repeat the exercise for each side (left and right hand on the temple, palm on the back of the head).

6. Shoulder blade stretch (Eagle Arms) – 2 minutes

• Duration : 2 minutes
• This exercise targets the muscles in the upper back and neck and helps to relieve tension.
• Execution : Sit upright, stretch your arms forward and cross your elbows in front of you. Bring your forearms together and raise your elbows to intensify the stretch between your shoulder blades. Hold this position for 30 seconds, then switch sides.

With these simple exercises for neck pain, you can effectively strengthen your neck muscles and quickly relieve tension. Incorporate this 15-minute routine into your daily routine to prevent neck pain in the long term and maintain mobility.

What exercise equipment is available for exercises to combat neck pain?

There are various pieces of exercise equipment that can make your exercises for neck pain more effective. A fascia roller helps to relieve tension in the neck and upper back. Gentle rolling promotes blood circulation and loosens muscle knots.

The neck hammock gently stretches the neck by pulling the head slightly and relieving the neck muscles. This promotes relaxation and relieves acute tension. With a Theraband you can also do strengthening exercises that specifically target the neck muscles to strengthen them.

Neck pillows support the natural posture of the neck and prevent tension, especially while sleeping. The massage ball is ideal for applying pressure to targeted trigger points and relieving localized hardening.

Finally, electric neck massagers offer an easy way to relax your neck after a long day and improve blood circulation through vibration and heat. All of these devices effectively support your exercises for neck pain.