- by Dr Ruchika Bhargava (Pt)
- 0 Shares
- May 02 2018
Physiotherapy for neck pain
Neck pain is a common thing and usually is minor and goes away on its own. It can be caused due to wrong posture while sleeping, or sitting, or due to some accident or injury. If the pain or stiffness is minor, there is not much to worry about. But if the pain or stiffness sustains, you may require a treatment. And physio exercises are very common while treating neck pain.
Physiotherapy will help regain the flexibility and strength of the neck. Here are a few physio exercises that may help you overcome the pain and regain the correct neck posture:
Sit straight on the ground or on a chair, as comfortable.
Gaze straight in front of you while keeping your head in line with neck and back.
Now slowly move your head downwards, bringing your chin as close as possible to your chest.
Hold this position for a few seconds, and then slowly go back to your former position.
Repeat this exercise for a few minutes.
Again sit straight on the floor or a chair.
Keep your head straight, in line with your spine.
Now tilt your head in the right direction so that your ears approach your shoulders.
Make sure that your head and shoulders are in line, i.e. do not lean your head forward or backward.
Hold the position for a few seconds and come back to initial pose.
Now repeat on the left side.
Do this exercise gently for 3-5 minutes or as long as comfortable.
Sit erect as in previous exercises and keep your head straight.
Now gently turn your head and look 90 degrees to the right. Do not lean forward or backward while doing so.
Now slowly bring your head back to the initial position.
Repeat it on the left side.
Repeat this exercise for as long as comfortable. Do not strain yourself while doing so.
The above three basic physio workouts for your neck will help you in overcoming mild pain or stiffness in the neck. However, it is best advised to consult a physiotherapist in case the pain is intense or does not go away.
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