Neck pain is a common complaint that affects many people due to various reasons, such as poor posture, stress, muscle strain, or even underlying health conditions. While seeking medical advice is crucial for severe cases, there are several simple exercises and yoga poses that can help alleviate neck pain and promote overall well-being. In this blog, we will explore some easy exercises and yoga practices that can provide relief from neck pain.

1. Neck Stretches:

• Start by sitting or standing with a straight back and relaxed shoulders.
• Slowly tilt your head to the right, bringing your right ear closer to your right shoulder. Hold for 15-20 seconds.
• Repeat the same on the left side.
• Gently tilt your head forward, bringing your chin towards your chest. Hold for 15-20 seconds.
• Finally, tilt your head backwards, looking towards the ceiling. Hold for 15-20 seconds.
• Perform these stretches 23 times a day to release tension and increase flexibility in your neck muscles.

2. Shoulder Rolls:

• Stand or sit with your back straight and relaxed.
• Slowly roll your shoulders forward in a circular motion for 10-15 seconds.
• Reverse the motion and roll your shoulders backward for another 10-15 seconds.
• This exercise helps relieve tension in the neck and upper back, reducing neck pain.

3. Cat Cow Pose:

• Begin on all fours, with your hands directly under your shoulders and knees under your hips.
• As you inhale, arch your back and lift your head, creating a gentle curve. This is the cow pose.
• As you exhale, round your back, tuck your chin towards your chest, and lower your head. This is the cat pose.
• Flow smoothly between these two poses, syncing your breath with the movement.
• Repeat this sequence 5-10 times to stretch and strengthen the neck and spine.

4. Child’s Pose:

• Start by kneeling on the floor, with your knees hip-width apart.
• Lower your buttocks towards your heels and stretch your arms forward, resting your forehead on the mat or a cushion.
• Relax your neck and breathe deeply, allowing your body to release tension.
• Hold this pose for 12 minutes, focusing on deep, slow breaths.

Child’s pose helps to relax the neck, shoulders, and back, providing relief from pain and stress.

5. Bridge Pose:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your arms alongside your body, palms facing down.
• Press your feet and arms into the floor, lifting your hips off the ground.
• Roll your shoulders underneath you and interlace your fingers, pressing your arms into the mat.
• Hold this pose for 30 seconds to 1 minute, focusing on deep breathing.

Bridge pose helps strengthen the neck, back, and shoulders, reducing neck pain caused by weak muscles.

Neck pain can significantly impact our daily lives, but incorporating simple exercises and yoga practices into our routine can provide relief and prevent future discomfort. Remember to listen to your body and avoid any movements that cause pain. If your neck pain persists or worsens, it is essential to consult a healthcare professional. By combining these exercises with good posture and stress management techniques, you can enhance your overall wellbeing and maintain a healthy neck.

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Blog Author: Dr Rajeshree Mehta

Expert Review: Dr Smita Pankaj Naram

Co-Founder, Ayushakti Ayurved Pvt Ltd

Disclaimer: This blog is for educational purposes only. Please consult an Ayurvedic practitioner before trying or consuming any medicines, home remedies or treatments mentioned in this blog. The information provided is not intended to diagnose, treat, cure, or prevent any disease.