5 Exercise for Cervical Pain Relief

5 Exercise for Cervical Pain Relief

The long working hours on the computer, sitting in incorrect posture, stress, and the habit of not doing yoga leads to shoulder and neck pain. This problem is pretty common. If you ignore it for a long time, it takes the form of a cervical. You don't believe me, but every second person is suffering from cervical pain.

To get rid of cervical pain, people often use many types of machines available in the market. Despite this, they could not get relieved of this cervical pain. Today we will tell you some easy Cervical Pain Relief exercises that you can do easily. Also, these exercises will give you quick relief from cervical pain. But before we move to exercise, let's understand its symptoms first.

Symptoms

The main reason for cervical pain is cervical spondylolysis or osteoarthritis. It involves alterations in the bones, discs, or joints that are connected to the neck. Let's understand the primary symptoms of cervical pain.

Cervical Pain

- Cervical pain is around the shoulder and neck area.

- You can feel numbness or tingle in your arms, hands, legs, and feet. These body parts are linked with the cervical nerves.

- You might feel difficulty walking or doing other activities.

- Some people experience a headache on the backside of the head.

- You cannot move your neck quickly because of stiffness in your neck.

Muscles Contractions

Sometimes, it attacks the blood supply to the brain. It is resulting in dizziness and even blackouts.

5 Exercise for Cervical Pain Relief 

Did you know that cervical pain exercises involve stretching of shoulder and neck muscles? Yes, It is true. Let's have a look at cervical pain relief exercises.

Neck Stretch

Neck Stretch

Neck stretch is an exercise that you should do for cervical pain relief. Just follow the following steps for it.

Start with a comfortable position, but make sure your body is straight whether you are standing or seated.

- To stretch your throat, move your chin forward. 

- Then gently tighten your neck muscles.

- Be in this position for at least 5 seconds.

- Now, it's time to get back to normal pose, so return your head to its center position. After this, move your head around with the chin kept high.

- Stay in this position for at least 5 seconds

- Do this neck stretch exercise five times.

Neck Tilt

Neck Tilt

The second exercise for cervical pain relief is neck tilt. Here are the steps:

You can do neck tilt exercises in a sitting position. Firstly, bend your head down. Is your chin touching your chest? If yes, then you are in the correct posture.

- Gently tighten your neck muscles.

- Be in this position for at least 5 seconds.

- Then return to the starting position.

Do this neck tilt exercise five times.

Neck Tilt (side-to-side)

Neck Tilt

The third exercise for cervical pain relief is neck tilt (side-to-side). Here are the steps:

This exercise is similar to neck tilt. In this, bend down your head towards either your one shoulder, leading with the ear.

- Gently stiff your neck muscles

- Be in this position for at least 5 seconds.

- Get back to the starting head position.

- Now, repeat the step with the second shoulder.

- Do this neck tilt (side-to-side).exercise five times.

Neck Turn

Neck Turn

The fourth exercise for cervical pain relief is neck turn. Here are the steps:

- Lean your head to one side as far as it is comfortable. Also, make sure to keep your chin at a level height.

- Firm your neck muscles in that position. 

- Be in this position for at least 5 seconds.

- Now, get back the head to a central position.

- Repeat the exercise on the reverse side.

- Repeat neck turn exercise five times on each side.

Shoulder Exercise

Shoulder Exercise

The fifth exercise for cervical pain relief is shoulder exercise. Here are the steps:

- Keep both your palms on the shoulder.

- After that, make a circle with both the elbows and rotate them in a circular motion. 

- During this, try to touch both the elbows with each other. 

- After this, repeat the same procedure in the opposite direction.

- Repeat shoulder exercise five times on each side.

These are the top 5 exercises for cervical pain relief. These exercises can help to reduce the impact of the cervical.

Along with these, you can try some other exercises and yoga also.

Lie down on the floor without a pillow. After this, slowly lift your neck upwards as much as possible. During this, the part of your back should remain in touch with the floor. Then take a deep breath and exhale slowly. Repeat this exercise five times every day. 

Tilt your head backward and stay for a while, then tilt your head forward. After this, turn your head towards the right and your left shoulder also. It will give you great relief from cervical pain.

Yoga

Yoga

Yoga is a natural remedy for cervical pain. Continuous practice of this ancient wisdom can give you a flexible body, a calm mind, and a positive outlook towards life. You can take the guidance of a Yoga instructor. Under the supervision of a Yoga Instructor, you can lead your life in the right direction. Make the following yoga asanas a part of your life to lead a pain-free cervical life.

Bhujangasana, Ardha Matsyendrasana, Dhanurasana, Marjariasana, Setu Bandhasana, and Matsyasana

Bhujangasana

Bhajungasana

This asana expands the chest area and strengthens the spine. This asana is beneficial in the pain of the cervical.

Ardha Matsyendrasana

This asana creates tension in the neck and shoulders and provides energy to the spine.

Dhanurasana

This asana creates tension in the neck and activates the neck part.

Marjariasana

This asana reduces back pain.

Setu Bandhasana

Stretches the neck and spine and increases blood flow to the head, which gives relief to headaches.

Matsyasana

It strengthens the back and relieves tension in the neck.

Apart from these exercises and yoga asanas, people suffering from cervical pain should never forget to sleep on their back without a pillow. It gives them relief from pain.

These are top cervical pain relief exercises and yoga asanas that you can try at home. These exercises prevent further damage. Your neck and joints require a lot of rest to recover speedily, along with activities.

Would you please not ignore any symptoms of cervical pain? Start these exercises at the earliest if you see any signs.

Authored by: Vijeta Rana

About the Author: Vijeta Rana is a Wellness and Fitness Blogger from Punjab, India.

 


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