Neck is one of the important parts of our body. This gives you the reason to take care of it well.
The neck serves as the support for the brain and the spinal cord; this is why it regularly undergoes stress and tension, further leading to pain. If you are one of the unfortunate ones who often experience pain in the head and neck every now and then, here are some exercises that you can try at home.
Generally, the neck can do six ranges of motion. These are neck extension, neck flexion, left lateral flexion, right lateral flexion, left rotation and right rotation. These ranges of motion serve as the basis for most head and neck exercises. These exercises allow the neck and the head to increase tone and strength so that they can become more flexible and can withstand stress.
The exercises described below do not need special equipment; nor can they disrupt your normal daily activities. You can do them while working in the office or at home and they only need 5 to 15 minutes.
Exercise 1: Side-to-Side
Exercise 2: Up-and-Down
Exercise 3: Ear-to-Shoulder
Exercise 4: Shoulders Up-and-Down
Exercise 5: Rotating One Shoulder at a Time
Exercise 6: Rotating Both Shoulders Together
This exercise is like rotating one shoulder at a time. You have to rotate both the shoulders together.
Do 5 forward rotations first and then 5 backward rotations.
For some people, crossing the forearms across their lap makes it comfortable. Instead, allow your hands to rest softly on your lap or let both arms to hand loosely at your sides.
-Medical Observer
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