Nowadays, working on mobile, laptop for a long time, sitting in wrong posture and stressful lifestyle have become the biggest causes of stiff neck. As soon as you wake up in the morning, there is stiffness in the neck, the neck becomes stiff and the pain feels heavy.
The good thing is that by doing some easy and regular exercises, one can get relief from stiff neck without medicine. These exercises relax the muscles, increase blood circulation and improve the flexibility of the neck. Let us learn some easy exercises to get relief from stiff neck.
Get relief from these exercises
- Neck Side Stretch –First sit or stand straight. Slowly tilt the head to the right, as if trying to touch the ear with the shoulder. Stay in this position for 10-15 seconds and then come back. Now repeat this process on the left side. Due to this, the side muscles of the neck get stretched and stiffness is reduced.
- Chin tuck exercise – Keep the back and neck straight. Gently pull the chin inward, as if a double chin is being formed. Hold for 5-10 seconds and then relax. Repeat this 8-10 times. This exercise helps to correct bad posture and reduce neck pain.
- Neck Rotation – Slowly rotate the head to the right, then straighten and rotate to the left. Make a complete circle, but do not make jerky movements. Do 5-6 times clockwise and 5-6 times anti-clockwise. This reduces stiffness and makes movement smoother.
- Shoulder Shrugs – Lift shoulders up toward ears and hold for 5 seconds, then slowly lower. Repeat this 10-12 times. This exercise reduces tension in the neck and shoulders.
- Bend the neck forward and backward – Slowly bend the head forward so that the chin touches the chest. Wait 10 seconds. Then move your head back a little and look towards the sky. Hold again for 10 seconds. It helps in increasing the flexibility of the neck.
- Cat-Cow Stretch- Sit on all fours. While inhaling, lift the neck up and bend the knees slightly downwards (Cow Pose). While exhaling, lower the neck and make the ball round. Do this 8-10 times. This provides relief to the entire spine and neck.
- Take these precautions – Always do exercise slowly, do not do it with jerks. Exercising for 10-15 minutes daily gives better results. Along with this, it is also important to sit in correct posture, keep the height of the screen equal to the eyes and take breaks in between.
Disclaimer: The advice and suggestions given in the article are for general guidance only and should not be considered professional medical advice. Always consult your doctor if you have any questions.
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