Reviewed by: Dr. Shubham Pandey
Disclaimer: Informative, not prescriptive.
Neck stretch relieves neck tension and boosts flexibility. Stand tall, gently pull head to the side with opposite hand, hold for 20-30 sec, repeat on both sides 2-3 times.
Neck release relieves shoulder and neck tension. Lower head, bring chin to chest, tilt head to side gently for 30 sec, repeat on both sides 3-5 times.
Child's Pose relieves neck and back pain, aiding relaxation. Kneel, sit back on heels, extend arms forward, hold for 60-90 sec while breathing, then repeat 2-3 times.
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Cat-Cow pose stretches your back, torso, and neck, releasing tension. Get on hands and knees, arch back and lift chin for Cow Pose on inhale, then round back for Cat Pose on exhale. Repeat 10-12 times.
Thread the needle stretch releases back, neck, and shoulder tension. On hands and knees, slide right hand leftward, right shoulder touches floor, hold 20-30 sec, then switch sides. Repeat 2-3 times each side.
A regular sleep routine helps relax muscles, manage stress, and stay healthy. Aim for 7-9 hours of sleep every night.
Use a warm compress on the tight spot.
Pain and stiffness in neck can be due to neurological, muscular or orthopedic issues. Consult a specialist for the diagnosis of the problem, and then perform the exercises suggested by your doctor or physiotherapist.