Top 5 Exercises For Neck...



Exercises can be very effective in managing neck pain. Regular exercise can help improve neck mobility, reduce muscle tension, and alleviate pain and stiffness. There are a variety of exercises that can help manage neck pain, including neck stretches and strengthening exercises for the neck and upper back muscles. Gentle neck rotations, tilts, and side-to-side movements can help improve neck mobility, while exercises that strengthen the muscles in the neck and upper back can help improve posture and reduce muscle tension.

1.Cervical Stretch

Stand with your arms by your side and your gaze looking forward and lower your chin onto your chest and hold.
then raise your head back up slowly until you are looking at the ceiling.
You should feel a stretch along the front of your neck.
Relax any tension you feel in your throat and hold.
Lower your head back down to the starting position.
Start the second phase by keeping your gaze forward then tilt your head over to one side by dropping your ear down towards your shoulder.
Hold then move back up to the central position and then lower your head sideways to the other shoulder.
Keep your eyes and head facing forwards as your head moves and don't let your shoulders lift.
Move back to the central position looking directly ahead.
Start the third phase by rotating your head slowly round to look over one shoulder at the floor behind you.
You should feel a gentle stretch across the opposite side of your neck,
hold and then turn your head slowly all the way around to the other shoulder and hold.
Return to the starting position looking directly ahead and relax.

2. Cervical Extensors Stretch

Sit upright in a chair.
Keeping your back straight, look down at your lap, dropping your chin to your chest.
Place both hands behind your head, and gently apply some pressure to pull your chin further in to your chest.
You should feel a stretch down your neck and back.
Hold this position.

3.Upper Trapezius To Levator Scapulae Stretch

Start in a seated position.
Take you hand, place it on your head and gently pull your ear towards your shoulder and hold.
Then angle the head looking down towards the knee and gently pull the head with comfortable tension.

4.Rhomboids/middle Trapezius Stretch

Fitness for work advice.
When working overhead, remember to reset your middle back, neck and shoulders regularly to avoid creep.
Clasp your hands together and push them out from your body, rounding the shoulders.
Let your chin drop to your chest.
Hold for ten seconds and repeat regularly throughout the day.

5.Chest Stretch

Stand in a relaxed position with your arms hanging by your sides.
Draw your shoulder blades towards each other.
Hold for a moment, relax and repeat.

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

8.Personalized Exercise Program By CB Specialists.

If you're looking for personalized exercises for a neck pain , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.

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