Contents:
- Medical Video: Physio Neck Exercises Stretch & Relieve Routine
- Movement of "gymnastics" is easy to relieve neck pain
- 1. Movement chin tuck
- 2. Movement of swinging arms
- 3. Bend down movement
- 4. Movement sideways
- 5. Movement of the shoulder back
- 6. Movement of stretching hands
Medical Video: Physio Neck Exercises Stretch & Relieve Routine
Neck pain usually occurs as a result of the muscles around your neck stiffening. This can also be caused by improper neck posture. This neck posture is actually formed from your daily habits, whether your sitting or walking position is not good, so it affects the neck posture. Then how to improve neck posture so the neck doesn't hurt anymore?
Movement of "gymnastics" is easy to relieve neck pain
There are some easy and simple movements that you can apply to make your neck posture good and normal, so that your neck hurts and you won't feel it again. Here are the movements:
1. Movement chin tuck
Stand in an upright and straight position, then place your palms on your chest, but your thumb touches your chin. Next, move your head back so that it is parallel to the spine. This movement will make double chin (double chin) You look. Then, move the head forward to the chin about the thumb. Repeat this for 5-10 movements at a time.
2. Movement of swinging arms
You can do this movement while relaxing at home or when you have free time. First, stand up and straighten up. then, lift your arms parallel to the chest and bend upwards. Swing the knocked arm to the right, parallel to the shoulder. Then hold the position for a while and take turns on the other arm.
3. Bend down movement
Try to put both palms behind your head then push your head down with your hands. Next, hold the position for 30 seconds and do it 3 or more times.
4. Movement sideways
To stretch the muscles in the neck, you can try this movement. Start by putting your right hand over your head until your fingers reach your ears. Then pull your head to the right and hold for 30 seconds. Repeat this 3 times and alternate with the left side.
5. Movement of the shoulder back
You should sit upright with your feet placed on the floor and your knees forming 90 degrees. Position your hands on the side of your body and then pull your shoulders back, so that your chest swells. Hold this position for 3 seconds in one count. Make a move at least 10 times.
6. Movement of stretching hands
Align your hands up, then pull the hands together. Hold for about 30 seconds. Do this at least once every two hours, especially if your activities are just sitting all day in front of the screen.
All these movements will help reduce the symptoms of neck pain that you experience, because it will stretch all the muscles around the neck. To prevent neck pain, you should also do regular exercise.
