Beneficial exercises for cervicalImage Credit source: Getty Images
Nowadays people’s lifestyle is no longer as active as before. Working on laptop and mobile while bending for hours, sitting in the wrong way, sitting in one position for too long, lack of physical activity and mental stress, all these reasons put extra pressure on the neck. This problem has increased rapidly especially among people who work sitting in offices and youth who use phones excessively. Apart from this, using a pillow of wrong height, not stretching after exercise, continuously looking down at the screen, these habits also affect the bones and muscles of the neck. For this reason, cervical pain has become a very common problem in the last few years.
If cervical pain If it is not taken seriously in the initial stages, this problem can increase. The pain is not limited to the neck only, it can spread to the shoulders, back and hands. Problems like stiffness in the neck, dizziness, headache, tingling in the hands, weakness or numbness start appearing. This makes it difficult to perform daily tasks and the muscles can gradually become weaker. In case of prolonged negligence, physiotherapy and medicines are required.
These exercises are beneficial for cervical
Syed Johar Ali Naqvi, Head of Physiotherapy Department at MMG District Hospital in Ghaziabad. It is said that isometric cervical exercise is beneficial in cervical problems. In this exercise, without moving the neck much, the muscles are activated with the help of light pressure of the hand. Like stopping the neck by applying pressure towards the front, then applying pressure towards the back, then stopping it by giving light pressure on the left and right sides. This strengthens the neck muscles and increases stability. Doing it regularly provides relief from stiffness and pain.
trapezius stretching
In trapezius stretching, the strained muscles of the neck and shoulders are loosened by gradually pulling them. This improves blood flow and provides relief from pain.
cervical traction
Cervical traction is done under the supervision of a physiotherapist. In this, a slight stretch is given to the neck, which reduces the pressure on the nerves and provides considerable relief from pain.
keep these things in mind
Always keep the mobile or laptop at eye level.
Change sitting position every hour.
Do not take a pillow that is too high or too thin.
Apply light warm compress on neck and shoulders.
Do exercise slowly and regularly.
If pain persists, consult a physiotherapist.