The increasing spasm in the neck causes trouble in getting up, sitting and sleeping. In such a situation, apart from home remedies, exercise is an effective solution for strengthening the muscles. Know the exercises to relieve neck pain
Working all day in a wrong posture leads to back and leg pain and also increases neck stiffness. From changing pillows to applying cold compresses, we try everything to get rid of the pain. But the problem remains the same. The increasing stiffness in the neck (Causes of neck stiffness) causes trouble in getting up, sitting and sleeping. In such a situation, apart from home remedies, exercise is a perfect solution for strengthening the muscles. This not only reduces neck pain (tips to relieve neck pain) but also improves overall health. Know some exercises to relieve neck pain (Neck stretching exercise,
What are the common causes of neck pain?
Physiotherapist Dr. Garima Bhatia explains that neck pain increases stiffness in the shoulder muscles, upper back and back. Sitting in the wrong posture throughout the day or sleeping in the wrong posture proves to be the cause of neck stiffness. This causes difficulty in moving the neck.
This problem can occur due to aging, physical strain and any injury. To get relief from this, it is necessary to take care of everything from the way of sitting to neck movement. Apart from this, this problem can also be overcome with the help of some exercises.
With the help of these exercises, get rid of neck pain (Exercise to relieve neck pain)
1. Prone cobra stretch
To do this, lie straight on the mat on your stomach. Now roll a towel and place it under your head.
After this, bend both the arms from the elbows and lift them upwards and then take them down. Hold this position for 10 minutes.
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During this, take a deep breath and exhale. After doing the exercise, you start feeling a strain on the neck (Reasons of neck stiffness).
Doing this exercise 2 to 3 times provides relief from cramps.
2. Chin tuck exercise
To increase the flexibility of the neck muscles, stand with your back to the wall. Now keep your shoulders and neck straight.
After this, touch the head to the wall and bring the neck backwards and touch the chest. Hold this position for 5 to 10 seconds.
Now move forward from the wall and bring the neck to the normal position. Neck extension for 10 seconds 3 to 4 times proves beneficial.
Control your breathing during exercise. This helps to get relief from pain and cramps.
3. Back stretch exercise
To do this, stand close to the wall and join both the feet together. Now bring both the arms forward.
After that, take your arms upwards touching the wall. After holding for 5 seconds, bring your arms down.
During this, keep your heels elevated. This can remove stiffness.
4. Flexion stretch
To do this, stand straight on the mat. Now touch your neck to your chest and then slowly move it backwards.
After taking the neck all the way back, bring it forward again and remain in the same posture for 15 seconds.
During this, straighten both the arms, so that the muscles in the shoulders can get strengthened.
By doing this exercise for 15 seconds 2-3 times a day, neck pain starts reducing.