Physiotherapy Centers in Gurgaon: Cervical Pain Relief Exercises

October 24, 2024

Cervical neck pain has become a common problem among adults in today’s time. Poor posture or desk work for long periods of time or even getting stressed to an unhealthy extent can lead to this condition. However, it is well known that exercising the neck frequently is very useful in preventing and even alleviating such discomfort. So, if you are suffering from the chronic pain of the cervix, you can always visit one of the professional physiotherapy centers in Gurgaon. 

 

Exercises to Relieve Cervical Neck Pain 

Neck stretches

• Sit or stand, keeping your back straight.
• Slowly bend your head to your right shoulder so you feel the soft pull at the left side of your neck.
• Hold for 15-30 seconds.
• Repeat on the opposite side.

 

Benefits: This stretch helps relax muscles running along the sides of your neck and improves poor posture. Physiotherapy Centers in Gurgaon vouge for this exercise as well.

Chin Tucks

• Sit or stand with your back straight.
• Tuck your chin to your chest, pulling your head straight back rather than tilting.
• Hold for 5-10 seconds, then let go. Do this exercise for at least 2-3 minutes.

 

Benefits: Chin tucks help strengthen the muscles that will support your cervical spine in a better posture. 

Shoulder Shrugs

• Sit or stand with your arms at your sides, relaxed.
• Lift your shoulders up towards your ears. Hold this for some seconds and then return your shoulders to a lower position.
• Repeat this movement 10-15 times.

 

Benefits: Shoulder rolls reduce neck and shoulder stiffness by improving blood circulation and easing tight muscles. 

Neck Rotations

• Sit up straight or stand with good posture. 
• Slowly turn your head to the right so that your chin touches your shoulder. 
• Hold it for 15-30 seconds and return to the center.
• Repeat on the other side.

 

Benefits: The neck rotations can increase the flexibility of the neck and cervical spine and reduce its stiffness. This exercise helps improve the range of motion and relieve tension.

Seated Neck Release

• Sit in a chair, back up straight with your feet flat on the floor.
• Hold onto the edge of your seat with one hand and lean your head to one side so that your ear is toward your shoulder.
• Hold for 20-30 seconds and then flip over and repeat on the other side.

 

Benefits: This exercise is for side-stretching the neck and shoulders, really relaxing tension in that area while working on flexibility.

Doorway Chest Stretch

• Stand in the doorway and let your arms hang down to 90 degrees by holding onto the door frame.
• Step forward with one foot and lean forward through the doorway, allowing the chest to press gently towards the frame.
• Hold for 15-30 seconds total.

 

Benefits: This stretch will open up the chest and also stretch the body to let some pressure off the neck and help in pain relief.

 

Physiotherapy Treatment by Specialist

 

Even though these exercises can be an excellent temporary source of relief for cervical neck pain, the pain can become persistent or severe. Therefore, getting a physiotherapy treatment in Gurgaon is important to avoid any complications. A physiotherapist can evaluate your condition and offer personalized treatment plans and exercises conducted on you.

 

Wrapping Up

 

Simple cervical neck pain exercises such as neck rotations and chin tucks can help one alleviate pain. However, in cases of severe pain, getting proper medical attention is crucial. Find out the best treatments for neck pain and care by visiting a reliable physiotherapy clinic in Gurgaon to initiate on your journey towards a painless life.