In today’s fast pace, people sit in one place for hours and work on computers or mobiles. Sitting in wrong posture and excessive use of digital devices gradually affect the body, especially on the neck and spinal cord. One of these problems is cervical spondylitis, in which problems like neck pain, stiffness, headache, dizziness, tingling and back pain starts. This pain can be so severe that even everyday work starts to be affected.
If you are also struggling with this problem, then there is no need to panic! By adopting some easy exercises, you can get relief from neck pain and tightness. These 3 exercises will help increase blood circulation and strengthen the neck muscles.
1. Neck Tilt
Advantage: By bringing flexibility to the neck muscles, it reduces pain and stiffness.
How to do:
- First sit straight and relax your body.
- Now slowly bend your neck aside, in such a way that the ear comes closer to touching the shoulder.
- In this situation, stop for 15 seconds and then straighten the neck.
- Now repeat the same process on the other side.
- Repeat it 10-12 times.
Results: This exercise reduces neck tightness and relieves muscles.
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2. Neck rotation
Advantage: Relaxes pain by increasing neck flaxibility.
How to do:
- First of all sit up straight and keep the spine straight.
- Now slowly rotate your neck in one direction, as if you are looking else.
- In this situation, stop for 10 seconds.
- Now straighten the neck and then repeat the same process in the other direction.
- Repeat this exercise 10 times.
Results: This exercise makes the neck flexible and helps reduce pain.
3. Chin Tuck
Advantage: Strengthens the back muscles of the neck and relieves cervical pain.
How to do:
- First of all, sit straight and keep the head completely straight.
- Now pull your chin lightly inward, as if making double chin.
- In this situation, stay for 5-10 seconds and then return to normal state.
- Repeat it 10-12 times a day.
Results: This exercise reduces cervical pain as well as strengthens the neck.
