Many a times the way we sit, stand, lie-down affects our muscles, nerves. Our posture may create problems for us and thus lead to multiple pain in bodies. For instance, many people may suffer from neck pain due to their posture. However, there are multiple ways in which you can either avoid the same or if you are already suffering from it, then you can do some exercises for getting relieved for the pain. Follow some simple exercises as below to protect yourself from severe neck pain which can in turn lead to nervous disorders and endless pain.
Neck Exercises for Neck Pain:
1. Stretches:
Most of the times the neck pain is due to stiffness. To avoid this stiffness one must on a regular basis do neck stretches. Stretches help to expand motion and provides elasticity in joints. This can be done on daily basis even while you are sitting at work
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2. Strengthening:
Some times the pain in the neck in due to muscles which is due to incorrect posture hence it becomes important to do some strengthening exercises which will reduce the flare-ups and thereby hep in maintaining postures.
3. Stretch at Corner:
This is to be performed in the corner of a room by following the simple steps as below:
- Stand two to three feet away from the corner facing it
- Both the feet to be together
- Place both the forearms against each side wall with elbows little above shoulder height.
- Now lean in to the possible extent without any pain. You will be feeling a stretch in front of shoulders and chest.
- Hold this for 30-45 seconds and repeat.
This exercise can be done more than twice a day. However, consider doing it before any strengthening exercises.
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4. Heating Pad:
Before doing any stretching or strengthening exercises you must apply heating paid to your neck so that it can warm the stiff joints and muscles and makes them smooth to move and stretch.
5. Apply Cold Pack:
It is quite possible to have inflammation caused in the muscles and joints of neck after exercises. To soothe that inflammation once can apply cold pack (of ice or frozen peas wrapped in towel)
6. Aerobic Conditioning:
This can be done everyday by using a treadmill or an elliptical machine. It increase blood flow and therefore can loosen the muscles to cause increase in the range of motion by also soothing the upper back. Aerobic conditioning helps in producing of endorphins which act as natural painkillers for body and can therefore reduce pain.
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7. Strengthening With Elastic Band:
Sit straight in a chair with chin absolutely acing straight. Arrange to put a resistance band behind your back at your head level by securing it with a nearby stationery object. Now move your head back in the loop of the band. Now move your head forward very slowly not very far but as far as one foot away to keep it straight and to the extent you can bear the pain. Now slowly return to original position. Repeat this 12-15 times
8. Bridge Prone:
In case you do not have any neck injury only then perform this. Start with a prone position by keeping your hands and knees on the floor. Now raise your hips slowly up in the hair and keep your feet apart in a manner that your keep your head down on the floor. Now remove your hands slowly so as to keep pressure of the front body only on your neck. Stay at this position for 30-40 seconds and then release yourself into normal by keeping hands back. Repeat 12-15 times.
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