End neck pain with home neck exercises

Neck pain is one of the most common ailments. Common conditions that cause neck pain include degenerative disc disease, neck strain, osteoarthritis, cervical spondylosis, spinal stenosis, poor posture, neck injury, hernia, nerve compression, and incorrect lying positions. It can also cause colds, lymph node (gland) swelling, and neck pain, such as a throat infection. Another reason is to keep the neck in the same position for a long time. Long hours spent in front of the computer or phone can weaken the neck muscles. To prevent neck pain, which reduces the quality of life and makes the person very uncomfortable, neck muscle development exercises can be done at home. Here are some exercise suggestions for those looking for a solution to their neck pain at home…

Neck Exercises at Home

Neck Exercises at Home

Whatever the reason, regularly doing neck muscle-strengthening exercises can help your recovery. As with full-body exercises, you should warm up before doing neck exercises at home. Stretch your neck muscles to relax your neck muscles. Standing or sitting, slowly turn your neck to the right, then to the left. Hold for about 10 seconds in each direction you turn. You should feel your neck muscles tense. Then slowly tilt your head forward and turn your head 360 degrees, starting from the left. Repeat these two movements 3-4 times.

Roll Movement

Roll Movement

For the roller movement, you can use a small tennis ball, a half-litre plastic bottle of water or a cylindrical foam. For the starting position, lie on your back, placing the foam roller under your back on your shoulder blades. Lift your hips off the ground, tighten your abs and sternum. Your hips, back and neck need to form a straight line to perform the movement correctly. To support the neck, place your hands behind your head and slowly roll back and forth on the roller to move your spine.

AWTUVI Exercise


The AWTUVI exercise is to write the letters that make up the word with the help of the arms while the back is against the wall.

Keep your back against the wall and let your whole spine touch the wall. Open your arms slightly to the side so that they touch the wall. At the same time, your head should be completely against the wall. Pull your shoulder blades back and down. Press against the wall with your shoulders, elbows, and wrists. You’ve already created the letter A.

Form the letter W, bend your arms at the elbows and extend them to the sides at chest level without breaking the starting position.

To form the letter T, spread your arms to both sides without breaking contact with the wall.

Raise your arms straight up to touch the wall to form the letter U.

To form the letter V, keep your arms up again, but slightly out to the sides.

Form the letter I, raise your arms and bring them close together above your head without breaking contact with the wall. Repeat the exercise several times and let each position flow into the next.

Child Pose Exercise

Child Pose

For the child pose exercise, which is one of the basic yoga exercises, open your feet shoulder-width apart and slowly lean forward with your palms and start crouching by crawling. Sit on your knees and stretch your arms as far as possible. Rest your forehead on the floor and breathe in through your nose and out through your mouth. Hold this position for a few minutes, then return to the starting position.

Hundred Movement

Hundred Movement

A hundred movements, which especially strengthens the neck muscles, are the simplest exercises you can do at home. For the Hundred move, lie on your back, bend your legs at the knees, and lift them upwards at a 90-degree angle in a desk position. Extend your arms to the sides and lift your head. Slowly move your arms up and down while inhaling five times in short bursts and exhaling five times. Repeat this move 100 times.

You should definitely consult a doctor while exercising for neck pain. You can access the sportswear products you will use during exercise with Yalı Spor privilege, and you can do sports comfortably and conveniently.


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