Nowadays lifestyle, working for long hours on mobile and computer, cervical pain Or has become the main cause of neck and shoulder pain. but only 10 minutes of proper exercise With this you can get rid of this pain and feel relaxed for hours.
10 minute exercise that works wonders
1. neck stretch
- Sit or stand straight.
- Slowly tilt the head towards the right shoulder and hold for 10 seconds.
- Now bend towards the left shoulder.
- Repeat this 5-5 times.
- Benefit: There is less stiffness in the neck muscles.
2. shoulder rolling
- Slowly rotate the shoulders forward and backward.
- Repeat 10–15 times a day.
- Benefit: Tight muscles of the shoulders get relaxed and blood circulation improves.
3. chin tuck exercise
- Sit straight, slowly move the chin towards the chest and then come back to normal position.
- Repeat 10–15 times.
- Benefit: The strength of neck muscles increases and pain reduces.
4. shoulder blade press
- Sit straight, hold both hands behind your back and press your shoulders back.
- Repeat 10–12 times.
- Benefit: The strength of the muscles of the shoulders and upper back increases.
exercise tips
- Wear comfortable clothes and exercise at a slow pace.
- Do not exert too much force if you feel pain.
- Doing this 1–2 times a day will give better results.
This simple exercise takes just 10 minutes cervical pain Reduces heat and provides hours of relief by increasing blood circulation. Do this daily and reduce the pain caused by working on mobile/computer for long hours.
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