Do you suffer from neck pain? If so, you’re not alone. It is the most common form of musculoskeletal pain. It can be caused by various factors, including poor posture, stress, and injuries. Five neck physio exercises can help reduce neck pain. These exercises are quite easy and can be done at home with minimal equipment. So if you’re looking for some relief from your neck pain, give these exercises a try!
1- Neck Retraction
The first neck physio exercise is neck retraction. To perform this exercise, you’ll need to sit or stand with your back straight. Next, gently tuck your chin in and pull your neck back so that your head is in line with your spine. Hold this position for at least 5-10 seconds and then release. Repeat ten times.
2- Neck Extension
The second neck physio exercise is called the neck extension. It stretches the muscles from the front of the neck. To do this exercise, sit up tall in a chair with your feet flat on the ground. Then, slowly tilt your head back until you look at the ceiling. Hold this position for five seconds, then release. Repeat!
3- Neck Side-Bend
The neck side-bend is a simple exercise that can help reduce neck pain. It is a good exercise to do when you first wake up in the morning, as it helps to loosen up the neck muscles. For this, stand with your feet shoulder-width apart. Next, tilt your head to the left and bend your neck to the right. Hold for 10 seconds and then repeat on the other side.
4- Shoulder Shrug
The fourth neck physio exercise is called the shoulder shrug. This helps in stretching the muscles in the shoulders and upper back. To do this exercise, lift your shoulders up towards your ears, then release them back down. Repeat ten times. This will strengthen the neck muscles.
5- Neck Rotation
This exercise helps to stretch the muscles in the neck and shoulders. For this exercise, sit up in a chair with your feet flat. Then, slowly move your head to one side and then rotate it back to the centre. Repeat ten times on each side. A neck physio exercise like door stretch can also help reduce running pain.
If you are suffering from severe neck pain, give these neck physio exercises a try! They are easy to do and can be performed at home with minimal equipment.
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