Back and neck pain is a common experience for many people in their daily lives. With these simple stretches, you can minimize your pain. If your neck is stiff Try these moves to loosen your tense neck, banish pain, while you gain flexibility. A strong neck can help prevent problems with your shoulders, upper back, and arms also. These exercises are advised for healthy people and you should contact your doctor before practicing to ascertain safety if you experience prior pains in body or you face health challenges.
Forward and Backward Tilt
You can seat while doing this with your feet's on the ground, Keep your moves slow and smooth.
-Start with your head squarely over your shoulders and your back straight.
-Lower your chin toward your chest and hold for 30 seconds. Relax, and gently raise your head back up.
-Raise your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position.
-Repeat the set many times. Do it daily.
In a standing position, place your feet hip-width apart and arms facing down by the side.
-Carefully tilt your head forward to your right shoulder and try to touch it with the ear, pause when you feel the stretch. Avoid lifting your shoulder.
-Hold the stretch for about 10 seconds, then return to the original position.
-Repeat on your left side. You can do several sets and work your way up to 10 repetitions.
-For another stretch, place hands on the same side of your tilted head on top of your head, and press lightly with your fingertips.
This rotational movement can do this while seated or standing.
-Place your head straight over your shoulders and your back straight.
-Gradually tilt your head to the right until you feel a stretch in the side of your neck and shoulder.
- Keep the stretch for 30 seconds, and then slowly turn your head forward again.
-Repeat on your left side. Do up to 5 sets.
This is most effective while standing as it works neck tension well.
-Elevate your shoulders straight up and move them in a circle going forward. Do it 6 times.
-Return to the start position, and make another 6 circles, this time going backward.
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