Neck pain or stiffness in the neck is a common form of pain that almost everyone gets. Stress, muscle strain, poor sleep pattern, bad posture, sitting for hours are some of the common triggers of neck pain. Occasional pain is fine but prolonged stiffness and ache in the neck can become an obstacle in your daily life. Before this transforms into some major health problem, treat it with physiotherapy. No, you don’t have to visit a physiotherapist for this as you can do these easy physiotherapy exercises for neck pain at home.
The main causes of neck problems are:
- Mental health problems and stress
- Long-standing bad postures
- Muscle spasms
The Effectiveness Of Neck Exercises
Neck pain can be either short-term or chronic pain that can be long-lasting to get relief from neck pain. When you are struggling with severe neck pain, doctors or medical experts recommend you to exercise to relieve throat pain.
Physiotherapy is often considered the most successful as a treatment for chronic neck pain. This can not only help you eliminate the symptoms of pain better but can also help you in making the neck muscles flexible and strong. Some simple physiotherapy exercises can be helpful for you to recover muscles quickly, which you can do comfortably at home. Let's know about these 4 physiotherapy exercises.
Also Read: Treat Ear Pain Without Any Medication
Neck Tilt
It is one of the simplest exercises to relieve neck pain. Just bend your neck down and touch your chin with the chest. Stay in this posture for at least 5 seconds and then stand up straight. Repeat this reaction 5 times, this can give you a lot of relief from neck pain.
Neck spin
To do this exercise, slowly bend your neck to one side and keep it in the same direction for 5 to 7 seconds. Make sure that your jaw should be at full height. After that slowly turn your neck to the other side and hold it for 5 to 7 seconds. Repeat this exercise at least 5 times.
Side Tilt
Bend your neck towards your shoulders and stay in this position for 5 seconds, then straighten your neck. Now bend your neck to the other side and stay in this position for 5 seconds. Repeat this exercise on both sides at least 5 times.
Shoulder Extension
Straighten your body and keep it in the correct posture. Now pull your neck outward and pull both your shoulders back together. Stay in this state for at least 5 seconds and feel the strain on your neck muscles. Slowly return to your original position.
Also Read: Do Your Eyebrows Pain? Know The Possible Reasons
Some Important Suggestions
- If your neck pain persists for a long time say one or two months, then consult a good physiotherapist to find if there’s any serious problem.
- It is very important to make some lifestyle changes to get rid of neck pain, such as improving your sitting posture and correcting sleep patterns.
- Avoid unnecessary use of smartphone especially tilting the upper body for the same.
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