Say goodbye to neck pain with these simple exercises
While neck pain can be improved with pain medication and stress management, adopting a healthy lifestyle can also do wonders, such as incorporating a regular workout regimen into your daily routine.
Reasons for neck pain can range from poor posture to physical strain to mental stress. (Source: Freepik) Neck pain has become more common nowadays as sedentary lifestyles have increased. The reasons behind this are plenty — from poor posture to physical strain to mental stress. Sometimes it can also point towards an underlying health condition or injury.
This can not only interfere with your daily activities but also reduce the quality of your life. While neck pain can be improved with pain medication and stress management, adopting a healthy lifestyle can also do wonders, such as incorporating a regular workout regimen into your daily routine. However, if you are wondering which exercises help deal with neck pain, don’t worry. We have got you covered.
As such, Yasmin Karachiwala, a celebrity fitness instructor took to Instagram to share a few exercises that help manage neck pain. “Neck pain? Not today! 🙅♀️✨ Today I’m sharing some simple movements to help relieve any discomfort of neck. Say goodbye to nagging neck pain and hello to a happy, pain-free zone! 🌈💪” she wrote in the caption.
Take a look.
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Telescope
According to Utsav Agrawal, fitness coach, FITTR, the telescope exercise, also known as the chin tuck exercise, is a simple yet beneficial exercise for the neck. “By performing this exercise, the muscles in the front of the neck and upper back are targeted. The benefits of the exercise include strengthening these muscles, improving posture by aligning the head and neck, reducing tension in the neck and shoulders, and alleviating neck pain caused by poor posture or muscle imbalances,” he said.
Steps:
*Lie sideways & make sure your knees are in line with your hips and you are at a 90 degree angle
*Your back is neutral, head is supported
*Both your hands are in front, in line with your shoulders, one on top of the other
*Reach the top hand forward & then slide it along the bottom hand & rotate your torso to bring it back to the other side
*Don’t let your hip move & your gaze follows the hand
*Move your hand back to the shoulder & slide it back to start position
*Repeat it 4 times on each side
Pinwheel
“The pinwheel exercise focuses on improving neck mobility and coordination. It helps enhance neck mobility, proprioception (awareness of body position) and relieve muscle tension. By addressing muscle imbalances and stiffness, it can contribute to reducing neck pain,” said Agrawal.
Steps:
*Reach your hand forward
*Make a circle with that hand maintaining the contact with the floor
*Try not to move your hip & complete the circle to bring the hand back to start position
*Repeat it for 4 times on each side
There are several other exercises that can assist with neck pain, according to the expert:
It is important to remember to perform these exercises correctly and consult with a healthcare professional or qualified fitness trainer if you have persistent or severe neck pain. (Source: Freepik)
*Neck stretches: Gentle stretching exercises that involve tilting the head to the side, forward or backward can help relieve muscle tension and improve flexibility in the neck.
*Shoulder shrugs: Lifting the shoulders towards the ears and then lowering them can help release tension in the neck and shoulder area.
*Neck rotations: Slowly turning the head from side to side can improve neck mobility and reduce stiffness.
*Upper back stretches: Stretching the muscles between the shoulder blades can alleviate tension in the upper back, which can contribute to neck pain.
Concluding, Agrawal said, “It is important to remember to perform these exercises correctly and consult with a healthcare professional or qualified fitness trainer if you have persistent or severe neck pain. They can provide personalised guidance and ensure the exercises are appropriate for your specific condition. ”
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