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Sector 24, Gurugram 122002

Jul 20, 2022

Fitness and joint pain management exercises

Posted by Dr Manu Bora

Dr. Manu Bora believes that exercises are not meant only to cure a particular pain or body condition, we need to exercise in order to stay fit and prevent the pains that may slowly creep in into our system with age and activity. He has made a list of such exercises which we can perform easily at home in order to keep aches and pains at bay. Here are a few upper body exercises including the head neck and shoulders to keep you fit!

  1. 1. Head and neck exercises
  • - Pull your head towards one side, directing your chin towards your chest, and hold for 10 seconds. Repeat on the other side.
  • - Activate the neck muscles in the forward-backward and left-right directions while holding your head with your hand and resisting against the motion. This should make you feel a kind of pressure on the muscle of the neck but your neck and head should not move.
  • - Chin tucks- tuck your chin in towards your neck and move your head backward without flexion and extension. Hold this position for about 10 seconds and do three sets of10 of 15 reps each.
  1. 2. Shoulder exercises
  • - Pull your shoulders backward and inwards so that you squeeze your scapula to perform scapular squeezes.
  • - Use a Thera band to perform exercises with the help of a trainer or an assistant.

If you perform all these exercises, you are sure to get rid of the pains that are already existing in your body and prevent any pain that you may incur in the future.

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