Neck pain has always been a common problem for anyone who spends most of their time in front of a computer screen. Today, we are living in such a generation that more than half of our work is done through laptops and smartphones, and this rapid use urges us to take care of our neck so that we can sustain a little longer than our body actually can.
Causes of pain in the neck can range from having a poor posture to making degenerative changes to the cervical spine. This can result in stiff muscles in your neck and shoulders, causing pain, which can be mild or can be hugely unbearable. In case of neck pain, there are specific exercises we can perform to relieve the pain. Let’s look at 5 of them…
Neck drop and raise
This stretching exercise increases the flexibility and movement of your neck. This can be performed either by standing up straight or while sitting on a chair, start with slowly dropping your head forward until your chin touches your chest. Hold it for 5 to 10 seconds before returning to the starting position. Now, lean your neck slightly back and hold this position for 5 to 10 seconds more. Repeat this for 5 times for better results.
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Neck rotation
This exercise helps in removing any pain in the sides of your neck. Again, this can be performed by either sitting up straight or standing upfront. Start with slowly turning your head to the extreme right while keeping your chin straight, hold this for 5 to 10 seconds. Then repeat it the other way around for at least 5 times on each side.
Neck Retraction
This exercise is suitable for those who feel the stretch in the back of their neck. This can be performed while sitting in a chair with your shoulders being at the back and head straight. Start from pulling your chin straight, as if you are making a double chin, hold this for 5 to 10 seconds. Make sure you feel the stretch. Now return to your starting position and repeat it for 5 times.
Forward Tilt
This exercise will get your neck muscles to open up a little bit, making your neck movement free-flowing. Start with placing your hands on the back of your head with your fingers interlaced. Now, slowly tilt your head forward, look down towards the floor and move your head back to the straight position by applying slight pressure on your hands. Hold this position for about 5-10 seconds, relax and repeat three or five times.
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Side Head Turn
This exercise works on the sternocleidomastoid muscles located on the sides of the neck. Start with sitting or standing in a comfortable position and turn your head right, place your right hand on the left side of your head and your left hand on the rear of your head. Try twisting your head to the left while applying light pressure with your hands. Hold the position for 5 to 10 seconds before switch sides. Do it at least 10 times while switching the sides in between on regular intervals.
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