You may get neck pain due to many reasons, and its origin may be a little hard to find out. Some of the common causes are a muscle strain, worn joints, leaning over the computer for long hours, a bad sleeping habit, wear or tear from arthritis and nerve compression.

Before you try any method to ease the pain, try to identify what the cause in order to know what will work best. Here are some exercises to alleviate tension in your neck as well as shoulder muscles.

Neck Circles

Begin in a neutral position. Slowly turn the head to the right, keep the chin level. Turn your head as far as you can while looking over the right shoulder. You have to hold at the maximum stretch for at least 10 seconds. Now, return to neutral and repeat the same on the other side. You should not drop your head all the way back because it can create compression in the spine.

Neck Release

Bend your elbow with your right hand at your side and rotate the arm away from the centre. Turn your left ear over the shoulder and keep your right arm in that position. Hold it for 3- 5 breaths and do this on the other side. This is a highly suggested exercise, and it helps to release the trapezius muscles at the base of the neck.

Seated Chest Opener

If you are a person who sits and works for long hours, this stretch will help you from slumps of shoulders and chest. Sit on the front of the chair, hold the back edge of the chair with your hands. Draw your shoulder blades toward one another to expand through the collarbones, by keeping hands at least shoulder-width apart.

Seated Spinal Twist

First of all, sit on the right side of the chair and hold the onto the seat back. Keep your feet together firmly on the floor. Turn your torso toward the chair using your hands and when you rotate your legs should be together. Turn your head over your right shoulder to complete the spiral of the spine. Before unwinding hold for 3-5 breaths and repeat on the other side. This type of twisting exercises will make your muscles on that part stronger.

Forward fold

Sit on the chair and hang forward placing your fingers on the ground. Make sure your feets are separated bring them wider that your hips. Your body over your legs, head and arms dangle. Now, hold for 3-5 breaths. Then walk your hands to your legs and press yourself back up to sit with your arms. You can avoid this forward fold if you have ailments cataracts, high blood pressure, disk herniation or osteoporosis. This hanging forward exercise is really helpful as it can decompress the cervical vertebrae.