Neck pain and stiffness are common issues many face due to long hours spent working at desks, staring at screens, or maintaining poor posture. Incorporating simple exercises into your daily routine can prevent discomfort and improve neck mobility.
Here are 8 exercises to keep your neck pain-free and flexible.
Sit or stand with your back straight.
Slowly tilt your head toward your shoulder, aiming to bring your ear closer.
Hold for 10-15 seconds, then return to the center. Repeat on the other side.
Sit or stand with your head in a neutral position.
Slowly pull your chin back, creating a “double chin” effect.
Hold for 5 seconds and release. Repeat 8-10 times.
Sit upright and look straight ahead.
Slowly turn your head to the left, as far as comfortable.
Hold for 5 seconds, return to the center, and repeat on the other side.
Sit or stand with your arms relaxed at your sides.
Roll your shoulders forward in a circular motion for 10 repetitions, then reverse.
Start on your hands and knees in a tabletop position.
Inhale, arch your back, and lift your head (cow pose).
Exhale, round your spine, and tuck your chin toward your chest (cat pose).
Repeat 8-10 times.
Sit or stand with good posture.
Place your right hand on your head, gently guiding your chin toward your chest and to the left side.
Hold for 20-30 seconds and switch sides.
Extend your right arm diagonally down.
Tilt your head to the left and slightly forward, feeling a stretch along the side and back of your neck.
Hold for 15-20 seconds, then switch sides.
Sit upright and tilt your head backward, looking up toward the ceiling.
Hold for 5-10 seconds and return to the neutral position. Repeat 5-7 times.
Neck pain and stiffness are common issues many face due to long hours spent working at desks, staring at screens, or maintaining poor posture. Incorporating simple exercises into your daily routine can prevent discomfort and improve neck mobility. Here are eight exercises to keep your neck pain-free and flexible.
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