Exercises for Dealing With pain in the Neck and Back!


Professional massage is a great way to deal with neck pain and pain in the back and shoulders. But not always have the time and money to afford a professional massage.

Physiotherapist Nadia Perez from Los Angeles can help you with the following three simple techniques that can help in such situations, and they are simple to practice.

pain in neck

Massage by yourself on your neck

This technique is recommended in situations where you have severe pain in the neck and you can’t turn your head to the side. All you need is a yoga cube or harder sponge and a tennis ball. In one hand take the cube and the other ball. Stand on one foot from the wall while you lev leg thrown back. Hold the cube against the wall, before your right shoulder and place the ball between the cube and bend your neck. Slowly press so your body will be closer to the wall. Then repeat the exercise on the other side of the neck.

upper back

Massage by yourself on your upper back

Pain in the neck often associated with back pain. So when we massaging the neck it is recommended to massage your back too whether you feel pain in it or not. Stand with your back facing the wall. Place the tennis ball between the top of the right shoulder and spine and good lean your body to the wall. The hand made a circular motion that will enable the internal muscles to massage.


Stretching of the neck and chest

Continuous use of mobile phones, computers and improper sleeping forcing us to drop our neck forward which leads to stiffness and pain in the body. Therefore occasionally need to do stretching of the neck and back. Stand with your hands placed behind your back and lift your head slowly stretching the whole body back. Do not relax stomach and hold the spine in a neutral position. Hold the body in this position 20 to 30 seconds.

Be the first to comment

Leave a Reply

Your email address will not be published.