Neck Pain Relief Exercises at Home
Neck Pain Relief Exercises at Home Ahmedabad : ( Sujok Acupressure Therapist )
Neck pain is a common problem that can be caused by a variety of factors, including poor posture, stress, injury, and underlying medical conditions. While medical treatment may be necessary for some cases of neck pain, many people find relief through exercises that can be done at home. Here are some neck pain relief exercises that you can try at home:
- Neck Stretch: Stand or sit with your back straight and your shoulders relaxed. Slowly tilt your head to the right, bringing your ear towards your shoulder. Hold for 15-30 seconds, then repeat on the other side.
- Shoulder Roll: Sit or stand with your back straight and your shoulders relaxed. Slowly roll your shoulders forward, then up, then back, then down. Repeat 5-10 times.
- Chin Tuck: Sit or stand with your back straight and your shoulders relaxed. Slowly draw your chin back towards your neck, as if making a double chin. Hold for 5-10 seconds, then release.
- Head Rotation: Sit or stand with your back straight and your shoulders relaxed. Slowly turn your head to the right, then to the left. Repeat 5-10 times.
- Neck Flexion: Sit or stand with your back straight and your shoulders relaxed. Slowly lower your chin towards your chest, as if looking at your toes. Hold for 15-30 seconds, then slowly return to a neutral position.
- Shoulder Blade Squeeze: Sit or stand with your back straight and your shoulders relaxed. Squeeze your shoulder blades together, as if trying to hold a pencil between them. Hold for 5-10 seconds, then release.
- Arm Across Chest: Stand or sit with your back straight and your shoulders relaxed. Bring your right arm across your chest, using your left hand to gently pull your elbow towards your body. Hold for 15-30 seconds, then repeat on the other side.
- Wall Angels: Stand with your back against a wall and your arms out to the sides, forming a “T” shape. Slowly raise your arms overhead, then lower them back down. Repeat 5-10 times.
- Cat-Cow Stretch: Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale as you arch your back, lifting your head and tailbone towards the ceiling. Exhale as you round your spine, tucking your chin to your chest and pulling your belly button towards your spine. Repeat 5-10 times.
- Child’s Pose: Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lower your hips back towards your heels, reaching your arms forward and resting your forehead on the ground. Hold for 15-30 seconds.
These exercises can help relieve tension and pain in the neck and surrounding areas. It’s important to start slowly and gently, and to stop if you experience any pain or discomfort. If your neck pain persists or worsens, consult with a healthcare professional to determine the underlying cause and appropriate treatment plan. Additionally, it’s important to maintain good posture and to take breaks and stretch regularly if you spend a lot of time sitting or standing in one position. By incorporating these exercises and lifestyle modifications into your daily routine, you can help prevent and manage neck pain and improve your overall health and well-being.
“Healer Nisha” is an Acupressure Specialist or Therapist, having Pain Treatment Clinic in Ahmedabad, doing practice as Sujok Acupressure Doctor in Ahmedabad, Gujarat.
Acupressure is Ahmedabad is Very Use in Pain Treatment Like :-
Sciatica – Knee – Upper & Lower Back – Muscle – Cervical – Spine – Shoulder – Neck – Head – Vertigo – Piles – Eye – Heel – Pcos / Pcod
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