Neck
pain has become the most common problem in people nowadays. Due to covid,
everything has shifted to digital media be it schools, colleges or offices. Due
to lack of proper infrastructure and workspace needed to sit for 7-8 hours in
front of laptops and computers, the body posture and mechanics is put on stake.
There has been a tremendous increase in neck pain cases since recent years.
Neck
pain, if ignored, can cause other problems like numbness, pain radiating to
arms, stiff neck, headache etc.
Frequently
stretching your neck during work hours and taking breaks in between can reduce
the chances of developing neck pain.
Basic
exercises to help neck pain:
1.
Chin tuck: Sit
with your back straight. Draw your chin inward and hold for 10 seconds. Return
to starting position. 2-3 sets per day of 10 repetitions each can be done.
2.
Stretching: Hold
a chair or something with your hand on the affected side so that the shoulder
does not elevate. Now with the help of other hand bring your neck to the opposite
side. Keep in the same position for 10-15 seconds. Feel the stretch and
release. 2-3 sets per day of 5 repetitions each can be done.
3.
Shoulder shrugs:
Sit with your back straight and arms on the side. Raise both your shoulders
keeping your arms fixed on the sides. Bring them down. 2-3 sets per day of 10
repetitions each can be done.
4.
Shoulder rotations: Rotate your shoulder 10 times in clockwise direction and
then in anticlockwise direction. Repeat 2-3 times a day.
These
exercises are just some basic exercises to help you in neck pain. There are
numerous exercises that can be done for neck pain relief and prevention but
they vary from patient to patient. So be in touch with your physiotherapist in
case there is no relief.
Need
more advice or treatment? Many health care experts at antarnaad are always here
to help you out. Antarnaad is a growing network of experienced
physiotherapists, dietitians, nutritionists, fitness trainers and Yoga experts
providing treatment for all the conditions. For more information visit our
website www.antarnaad.net or call our Consultant: Mb: 9899700187
