9 quick exercises and stretches for common problem areas

Movement can help to ease pain. Here are some simple exercises to try to ease discomfort and tension in a slew of common problem areas:

• Standing or sitting, drop your chin toward your chest.
• Inhaling, slowly roll your head to the right.
• Hold your breath briefly while in that position.
• Exhale and return to start.
• Repeat on the left.

• Bring your chin toward your chest.
• Drop your left ear to your left shoulder and look upward to the right.
• Support your head with your left hand but do not pull your head.
• Hold for 30 seconds.
• Repeat two to three times, then switch sides.
• For an added stretch, grasp a chair with your right hand and lean your body to the left.

• Bring your chin toward your chest.
• Drop your left ear toward your left shoulder, and look down toward your left side.
• Support your head with your left hand but don't pull your head.
• Hold for 30 seconds.
• Repeat two to three times, then switch sides.
• For an added stretch, grasp a chair with your right hand and lean your body to the left.

• Lie on your back with a rolled towel or small pillow under your head, knees bent.
• Tuck your chin toward your chest and hold for 10 seconds.
• Relax. Repeat 10 times.

• Keeping your tongue relaxed, grasp your chin and gently apply pressure sideways to the right as you slowly open and close your chin.
• Repeat 10 times, then switch to the left side.

• Standing up straight, bring your right arm across your chest, using your left arm to cradle and hug it toward your chest.
• Lean your head toward your left shoulder.
• Hold for 30 seconds.
• Return to start.
• Repeat three times on each side.

• Standing beside a wall, place your elbow on the wall at shoulder height, your forearm resting on the wall.
• Take a step forward with the leg away from the wall.
• Lean your body forward, but do not twist toward the wall. You should feel a gentle stretch in the front of your shoulder and chest.
• Hold for 30 seconds.
• Repeat three times on each side.

• Anchor the middle of a resistance band to a door and, holding an end in each hand, stand facing the door about 60 centimetres (two feet) away.
• With your shoulders back, slowly pull the band toward you with your elbows bent at 90 degrees.
• Focus on squeezing your shoulder blades together.
• Slowly return to the starting position with your shoulders relaxed.
• Complete three sets of 10 reps each.

• Place one hand on the side of your head. Press the front of your head into your hand and try to push the hand to the side, but don't let your head or hand move. Hold that position for 10 seconds. Do this 10 times, then repeat with the opposite side. 
• Place both of your palms on your forehead. Push your head into your hands but don't let it move. Hold for 10 seconds. Do this 10 times, then switch to the back of your head.
• Place one hand on one side of your head and hold it there. Turn your head onto your hand as if you were going to look over your shoulder, but don't let your head move. Hold this position for 10 seconds. Repeat 10 times, then switch sides.

Next time you're feeling a bit of neck pain, try these exercises. They are simple and quick enough to be done at the office or on the go!