EXERCISES TO RELIEVE NECK PAIN

EXERCISES TO RELIEVE NECK PAIN

Here are some simple exercises to you can do help alleviate your neck pain

Upward and Downward Tilt Exercise To Relieve Neck Pain

This can be done while in sitting or standing position.

• Start with your back straight and your head squarely over your shoulders.
• Lower your chin toward your chest and hold 10 seconds. Relax, and slowly lift your head back up.
• Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for another 10 seconds, and then return back to the starting position.
• Repeat the 3-5 times. Do it 3 times every day.

2.      Side-to-side Tilt

Do while in standing position.

• Start with your back straight, feet apart and arms down by your sides.

• Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel a gentle stretch. Do not raise your shoulder.
• Hold the stretch for 10 seconds. Return to the starting position.
• Repeat same process on your left side.
• Repeat all this 3-5 times. Do it 3 times every day.

3, Side Rotation

This can be done while in sitting or standing position.

• Keep your head squarely over your shoulders and your back straight.
• Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
• Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.
• Repeat same process on your left side.
• Repeat all this 3-5 times. Do it 3 times every day.

4. Shoulder Roll

This is can be done while in standing position

• Raise your shoulders straight up and move them in a circle going forward. Do it 5 times.
• Return to the starting position.
• Repeat the process again this time going backward. Do it 5 times.
• Repeat all this 3-5 times. Do it 3 times every day.

If you experience increased pain while doing these exercises, stop immediately.

For more information on how to relieve neck pain, you can call or visit us:

Phone No: +234 811 885 6060 || +234 909 860 4470

Effective Physiotherapy & Fitness Clinic
Address: No. 2 Ajumgobia Close, Kado Estate, Abuja
Call: +23480 3436 5055 | +234 909 860 4470