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Top 5 exercises for neck pain

Top 5 exercises for neck pain

Neck pain can be a common issue for many people, whether it’s due to poor posture, stress, or muscle tension. Thankfully, there are several exercises that can help alleviate neck pain and improve flexibility. Here are the top five exercises you can do:

  1. Chin tucks: Start by sitting or standing with your back straight. Keep your eyes level and gently move your head backward, as if you’re trying to create a double chin. Hold this position for a few seconds, then release. Repeat this exercise 10-15 times.

  1. Shoulder rolls: Stand with your feet shoulder-width apart and relax your arms by your sides. Slowly roll your shoulders up, back, and down in a circular motion. Repeat this exercise for 10-15 seconds, then reverse the direction.

  2. Scapular squeezes: Sit or stand with your back straight and your arms by your sides. Squeeze your shoulder blades together by retracting your shoulders. Hold this position for 5-10 seconds, then release. Repeat this exercise 10-15 times.

  3. Shoulder Shrugs : Stand in a split stance, gripping dumbbells neutrally with palms facing in. Keep elbows extended, dumbbells at thighs, engage core, and align shoulders and head with spine. When lifting, exhale while shrugging shoulders up. Avoid rotating or bending elbows, maintain a straight torso without arching the lower back, and keep wrists neutral throughout.

  4. Neck Isometrics : Press your palm against your forehead / side ways right / left/ Back alternatively . Resist with your neck muscles. Hold for 10 seconds. Relax. Repeat 10 times

Remember, it’s crucial to listen to your body and prioritize your well-being. If any of these exercises cause any discomfort or pain, please don’t hesitate to stop immediately and seek guidance from a healthcare professional. Consistently practicing these exercises, in conjunction with maintaining good posture and managing stress, can significantly alleviate neck pain and enhance your overall neck health. Your body deserves the utmost care and attention.

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