Neck Exercises for Pain Relief:
Due to today’s hectic routine and long sitting hours, neck pain has become a common problem. Excessive use of laptop and mobile puts pressure on the cervical area, which creates discomfort. Today we will discuss some simple and effective neck exercises for pain relief.
1. Neck Tilts this exercise is perfect to stretch and relax your neck muscles.
- Steps:1.
- Sit in a straight position and keep your back straight.
2. Slowly tilt your head towards one side (right).
3. Feel the stretch, then come back to the center.
4. Now repeat on the left side.
5. Hold for 10-15 seconds on each side.Benefit: Relaxes the lateral muscles of the neck.
2. Neck Rotations This exercise is best for removing stiffness and tightness.
Steps:1. Rotate your head clockwise, completing one full rotation.
2. Repeat 5 times clockwise and 5 times anti-clockwise.Benefit: It improves the mobility and blood flow of your neck.
3. Chin Tuck this exercise is effective for improving posture and reducing neck pain.
Steps:1. Sit in a straight position and slowly tuck your chin behind you, as if making a double chin.
2. Hold for 5 seconds, then relax.
3. Repeat this 10-15 times.Benefit: Corrects neck alignment and reduces forward head posture.
4. Shoulder Shrugs this is a simple exercise to release the tension of the neck and shoulders. Which you should do.
Steps:1. Lift both your shoulders upwards, as if taking them to the ear.
2. Hold for 5 seconds, then release.
3. Repeat 10-12 times.Benefit: Reduces stiffness of neck and shoulder muscles.
4. Forward and Backward Neck Stretch this exercise is good for the health of your cervical spine.
Steps:1. Slowly bend your head forward, as if you want to touch the chest.
2. Then take the head back, look towards the sky.
3. Hold each position for 5-10 seconds.
4. Repeat 10 times.Benefit: Improves neck flexibility.
Precautions:Perform the exercises slowly. If you are having too much pain, stop exercising and consult a doctor.Always exercise in a straight posture.
Conclusion doing regular neck exercises will not only give you pain relief but will also improve your posture and overall neck health.
