Physiotherapy and Neck Pain treatment

Neck exercise to relief pain

Bismillahirahmanirahim..

when my patient keep asking me what is the neck pain , here the answer can give you some idea regarding this problem, Neck pain is a common complaint in daily human life. Most of the symptom is come from the Neck muscles and it can be strained from poor posture  for example in era of technology most of people are use a smart phone ,whether it's leaning over your computer or hunching over your workbench.The people who had Osteoarthritis also is a common cause of neck pain.

 A research showing rarely, neck pain can be a symptom of a more serious problem. but the most important thing is we need to seek medical care if your neck pain is accompanied by numbness or loss of strength in your arms or hands or if you have shooting pain into your shoulder or down your arm.

Here some simple exercise we can practice to ease the symptom and also to help develop a strength in our neck muscle.

1.DNF SUPINE – BASIC WITH TOWEL

Lie flat on a firm surface, such as a carpeted floor, with a small towel rolled at the crown of your head. Your spine should be aligned straight as in the “start” picture. Tuck your chin down and in without pressing down on the towel. Always keep your chin below your forehead during this exercise. You may feel the muscles working in the front of the neck, and a stretch in the back of your neck. Remember to do this GENTLY. With time, you will be able to tuck further. Hold 15 seconds or for 3 slow breaths, do 3 sets of 10 repetitions per day.

2.DNF SUPINE – BASIC WITHOUT TOWEL

Lie flat on a firm surface, such as a carpeted floor, as shown. Your spine should be aligned straight as in the “start” picture. Tuck your chin down and in without pressing your head into the surface. Always keep your chin below your forehead during this exercise. You may feel the muscles working in the front of the neck, and a stretch in the back of your neck. Remember to do this GENTLY. With time, you will be able to tuck further. Hold 15 seconds or for 3 slow breaths, do 3 sets of 10 repetitions per day.

This is so simple exercise and Once you have mastered these exercises, you should feel more aware of your neck posture and how to position yourself correctly, wallahuaklam..

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