Weekend Plus Desk :
If your work involves sitting in front of a laptop for long hours then neck pain might be an everyday thing for you. Sitting in an improper position for a long time can cause tension and pain in your neck and spine. This can limit your mobility and even cause intense neck and shoulder pain. Practicing some simple neck stretching exercises every day can give relief from pain, improve your posture and reduce muscle tightness. Here are five neck stretches you can do for some relief.
1) Chest to chin
How to do it:
Step 1: Sit down on the ground in a comfortable position with your hands resting on your legs and spine in a neutral position.
Step 2: Gently bend your head forward towards your chest. Pull your head till the time you do not feel the stretch at the back of your neck.
Step 3: Hold this position for 10 seconds and then move your head backward to look towards the ceiling.
Step 4: Pause for 10 seconds and then come back to the normal position. Repeat the same 5-10 times.
2) Rotation side to side
How to do it:
Step 1: Sit down comfortably on the ground. First, turn your head to your left to look over your shoulders and pause for 10 seconds.
Step 2: Now turn your head to your right side and pause for 10 seconds before going back to the normal position.
3) Side bend and rotation
How to do it:
Step 1: Sit down comfortably either on the ground or on a chair.
Step 2: Start with tilting your neck to your right and then slowly roll your head in a clockwise direction. You should feel the stretch on your neck while rotating your head.
Step 3: Hold for 10 seconds when you reach your left shoulder and then end your rotation from where you started.
Step 4: Repeat this exercise 5 times in a clockwise direction and 5 times in anti-clock direction.
4) Behind the back neck stretch
How to do it:
Step 1: Stand on the ground with your feet hip-width apart from each other and arms by your side
Step 2: Firmly clasp your hands together behind your back. Make sure your arms are straight.
Step 3: Now pull your hands away from your body and tilt your neck to the left side. Hold this position for 10 seconds and repeat the same on the other side.
5) Shoulder roll
How to do it:
Step 1: Stand straight on the ground with your spine neutral and your arms by your side.
Step 2: Roll your shoulders backward in a circular motion for 5 times. Now repeat the same in the other direction.
If your work involves sitting in front of a laptop for long hours then neck pain might be an everyday thing for you. Sitting in an improper position for a long time can cause tension and pain in your neck and spine. This can limit your mobility and even cause intense neck and shoulder pain. Practicing some simple neck stretching exercises every day can give relief from pain, improve your posture and reduce muscle tightness. Here are five neck stretches you can do for some relief.
1) Chest to chin
How to do it:
Step 1: Sit down on the ground in a comfortable position with your hands resting on your legs and spine in a neutral position.
Step 2: Gently bend your head forward towards your chest. Pull your head till the time you do not feel the stretch at the back of your neck.
Step 3: Hold this position for 10 seconds and then move your head backward to look towards the ceiling.
Step 4: Pause for 10 seconds and then come back to the normal position. Repeat the same 5-10 times.
2) Rotation side to side
How to do it:
Step 1: Sit down comfortably on the ground. First, turn your head to your left to look over your shoulders and pause for 10 seconds.
Step 2: Now turn your head to your right side and pause for 10 seconds before going back to the normal position.
3) Side bend and rotation
How to do it:
Step 1: Sit down comfortably either on the ground or on a chair.
Step 2: Start with tilting your neck to your right and then slowly roll your head in a clockwise direction. You should feel the stretch on your neck while rotating your head.
Step 3: Hold for 10 seconds when you reach your left shoulder and then end your rotation from where you started.
Step 4: Repeat this exercise 5 times in a clockwise direction and 5 times in anti-clock direction.
4) Behind the back neck stretch
How to do it:
Step 1: Stand on the ground with your feet hip-width apart from each other and arms by your side
Step 2: Firmly clasp your hands together behind your back. Make sure your arms are straight.
Step 3: Now pull your hands away from your body and tilt your neck to the left side. Hold this position for 10 seconds and repeat the same on the other side.
5) Shoulder roll
How to do it:
Step 1: Stand straight on the ground with your spine neutral and your arms by your side.
Step 2: Roll your shoulders backward in a circular motion for 5 times. Now repeat the same in the other direction.
