8 exercises to relieve Neck Pain

Dr. Utkarsha Shrivastav, 2 years ago

EXERCISES TO GET RID OF NECK PAIN

Long hours of phone usage, wrong posture while working , sleeping and driving often puts
pressure on the neck muscles. This results in neck pain or stiffness for most people. Building
muscles that support your neck, shoulders, and back is the most effective way to prevent and
treat pain in those areas. Here are some exercises that can help relieve neck pain.
1. CERVICAL RETRACTIONS-
Sit with proper back support , place your 2 fingers on the front of your chin and push it
backward as far it will go. Hold for 1 to 2 seconds and come back
REPS- 10 reps , can do after 2 to 3 hours





2. Upper Trap Stretch-
Sit with a proper back support, hold the edge of chair with left hand , bend neck to the right
side and with right hand give mild stretch.
REPS- 2 reps each, hold for 20 count
3. SCAPULAR RETRACTIONS –
Raise your arms to shoulder height, elbows bent and palms facing downwards, Move your
arms back squeezing your shoulder blades together .Hold for 10 seconds. Return to starting
position.
REPS- 10 reps



4. CORNER STRETCH –
Stand at the corner of two adjacent walls, hands placed at shoulder level, chin tucked, elbows
slightly elevated . Push yourself in and do not arch your back.
REPS- 10 Reps, hold for 20 count.



5. LEVATOR SCAPULA STRETCH
Stand sideways with elbow on the wall. Bring Chin to opposite collar bone until stretch is felt
at the back of neck. Do this 5 times on each side
6. THORACIC EXTENSIONS –
Sit erect with both hands behind the head, point elbows to the ceiling.
REPS- 10 Reps, hold for 10 count
7. THORACIC ROTATION-
Sit erect with both the arms crossed against chest ,turn to both sides about 15 degrees.
REPS- 10 Reps, hold for 10 count
8. DARTS IN PRONE –
Lie down on your tummy, keep both the hands on the side, squeeze your shoulder blade, lift
hands up till the hip level, and then raise your head up.
REPS- 10 Reps, hold for 10 count.