According to Dr. Ramakant Devrukhkar, Managing Director of Chikittsa Wellness Thane, repeating these exercises all through the day will significantly improve your neck condition.
Static Flexion
Place both hands on your forehead and softly push against their resistance. Stiffen the neck muscles and do your utmost not to let your head move frontward. Hold yourself in this position for about 8 seconds. Now relax your neck and again repeat.
Static Extension
Put both hands adjacent to the lower back of your head. Put slight frontward pressure, but make sure to oppose the movement as you drive your head back into your hands. Ensure that your head does not fall backward. Hold yourself in this position for about 5 seconds. And then rest for 3 seconds and repeat.
Isometric Lateral Flexion
Lay your right hand on the right side of your head, just on top of the right ear. Stiffen your neck muscles and oppose the pressure to shift your head sideways. Hold yourself in this position for about 5 seconds. And then rest for 3 seconds and repeat. Perform the same procedure to your left side.
Neck Flexion
This exercise will assist in enhancing neck mobility and flexibility. It will also ease the muscle spasms. Sit straight and bend your head frontward. Make a supreme effort to touch your chin on your chest. Hold yourself in this position for about 8 seconds. Repeat the same procedure 8 to 10 times.
There are numerous isometric neck exercises meant to relieve the pain and stiffness in your neck. While performing these exercises, always remember to stay in your comfort zone. This is because; if the exercise causes pain or uneasiness, stop doing it right away. You must constantly breathe all throughout the practice. Keep the neck aligned and practice only slow movements for the neck.
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